Dolphin Pose (Sanskrit: Ardha Pincha Mayūrāsana / अर्ध पिन्च मयूरासन)
A wonderful alternative to Downward Facing Dog Pose, Ardha Pincha Mayurasana (Ardha Pincha Mayūrāsana) utilizes the strength of the forearms, instead of the wrists. So, Dolphin Pose allows people with wrist injuries or carpal tunnel syndrome to reap the benefits of Downward Dog without putting any pressure on their wrists. This pose is a semi inversion that directs the flow of the blood towards our head, strengthening the upper body and increasing our ability to concentrate and remain calm.
Instructions for Doing the Dolphin Pose
- Start by getting into the tabletop position with your knees and hands firmly placed on the floor. Make sure your hands are directly under your shoulders and your knees under your hips. Keep your arms perpendicular to the floor. Your back should be parallel to the floor.
- One by one, place your forearms firmly on the floor and make sure your elbows are placed directly under your shoulders.
- Now, lift your back and hips upwards tucking your toes in and straightening your legs.
- Keep your shoulder blades firm and closer to your ribs. Relax your neck by moving your shoulders away from your ears. You can even place the top of your head on the floor if it’s comfortable for you.
- If you want, you can take a small step or two towards your elbows.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the pose, bend your knees and bring your back and hips to the tabletop position again. From here, come down to Child’s Pose and relax completely.
Benefits of Doing Ardha Pincha Mayurasana
- This asana stretches your shoulders, hamstrings, calves, knees, and ankles, strengthening your arms and legs.
- It also stimulates the abdominal area and reproductive organs, so it’s specifically beneficial for relieving menstrual pain and for reducing the symptoms of menopause.
- Dolphin Pose improves your digestion and helps you get rid of asthma, high blood pressure, sciatica, and chronic fatigue.
- This pose also helps prevent osteoporosis since it strengthens your bones.
- It’s a great way to prepare yourself for advanced inversions like headstands and shoulder stands.
- It even helps you sleep better and enhances your immunity.
Precautions
- Do not practice this pose if you have a shoulder, neck, or back injury.
- If you have extremely stiff knees or hamstrings, bend your knees a little and then get into the pose.