Dolphin Pose

You Should Feel

Work in your shoulders and core. Stretch through the backs of your legs. Active engagement throughout.

How to Get Into the Pose

• 1From downward dog, lower to forearms
• 2Elbows shoulder-width apart, forearms parallel or hands clasped
• 3Shoulders stack over elbows
• 4Hips lift high, sitting bones reach toward ceiling
• 5Legs work same as downward dog
• 6Gaze between or slightly in front of hands

Modifications

• •If shoulders or hamstrings are tight: Bend knees generously, focus on shoulder engagement
• •If elbows splay out: Use a strap around upper arms to keep them parallel
• •If too challenging: Take puppy pose (hips back toward heels) as alternative
• •To deepen: Walk feet closer to hands, lift onto toes