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    Person practising Dolphin Pose (Ardha Pincha Mayurasana), balancing on the forearms and feet with the hips lifted upwards and the body forming an inverted V shape.
    Teacher: James Chapman
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    Dolphin Pose (Ardha Pincha Mayurasana)

    A strengthening and energising pose that builds shoulder, upper back, and core stability.

    Category: Inversion / Strengthening

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Ardha Pincha Mayurasana (AR-dah PIN-chah my-oor-AHS-uh-nuh)

    Main Focus: Shoulders, Arms, Upper Back, Core, Hamstrings

    Props: Yoga Mat, Yoga Brick, Yoga Belt

    Dolphin Pose (Ardha Pincha Mayurasana) is a strengthening inversion that builds stability through the shoulders, arms and core while stretching the hamstrings and back body. Practised with the forearms grounded and the hips lifted into an inverted V shape, the pose shares many of the foundations of Forearm Stand. Props can help support alignment and stability while gradually developing upper-body strength and mobility.

    How to Practise
    1. Begin on your hands and knees
    2. Lower forearms to the mat, elbows shoulder-width apart, palms flat or hands clasped
    3. Tuck toes under and lift hips towards the ceiling, straightening legs as much as possible
    4. Press firmly into the forearms and hands, drawing shoulders away from ears
    5. Keep head relaxed, gaze between or slightly in front of your hands
    6. Hold for 30 seconds to 1 minute, breathing steadily
    7. To release, gently lower knees back to the floor
    Benefits
    • Strengthens shoulders, upper back, and core
    • Stretches hamstrings, calves, and Achilles tendons
    • Improves posture and shoulder stability
    • Prepares the body for arm balances and inversions
    Modifications
    • Keep knees bent slightly to ease hamstring stretch
    • Use a block under the head for support if needed
    • Widen elbows if shoulders feel tight
    • Avoid if you have wrist, shoulder, or neck injuries

    Props to Support Dolphin Pose (Ardha Pincha Mayurasana)

    Props can help create greater stability and support alignment while practising Dolphin Pose. Place a yoga brick between the hands to help maintain the position of the forearms and prevent the elbows from moving inwards. A yoga belt can also be looped around the upper arms to help prevent the elbows from widening, encouraging a stable shoulder-width foundation as you press through the forearms and lift the hips.

    sustainable eco friendly natural cork yoga block brick prop
    Cork Brick
    £15.00
    Yogamatters Yoga Brick
    Yoga Brick
    £9.00
    Yogamatters Classic Yoga Belt - 2.5m
    Classic Yoga Belt - 2.5m
    £7.50
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