🐬

Dolphin Pose

Ardha Pincha Mayurasana

Beginner ⏱ 30–60 sec 5 steps

A forearm version of Downward Dog: the forearms are parallel on the floor, the head hangs free between the arms and the hips lift high in an inverted V.

▶ Practice Dolphin Pose with AI camera

How to do Dolphin Pose (Ardha Pincha Mayurasana)

1

Start on Hands and Knees

Come onto your hands and knees on the mat.

Start on Hands and Knees — Dolphin Pose

2

Lower the Forearms

Lower your forearms to the floor, parallel and shoulder-width apart, elbows directly under the shoulders.

Lower the Forearms — Dolphin Pose

3

Lift the Hips

Tuck your toes, exhale and lift your hips high, straightening your legs.

Lift the Hips — Dolphin Pose

4

Press Down

Press firmly through the forearms and draw the shoulders away from the ears. Let your head hang free, off the floor.

Press Down — Dolphin Pose

5

Hold

Lengthen the spine and keep the hips high in an inverted V. Hold for 30–60 seconds, breathing steadily, then lower the knees and rest.

Hold — Dolphin Pose

✅ Benefits

Strengthens the shoulders, arms and upper back
Stretches the hamstrings, calves and spine
Builds core strength
Prepares the body for forearm balances

🌿 Wellness Support

May help build shoulder strength
Many people find it energising

⚠️ Precautions

Stop if you feel pain in the shoulders or neck
Bend the knees to keep the spine long if the hamstrings are tight
Use a strap around the upper arms to stop the elbows sliding apart
Come down slowly and rest in Child's Pose

🩺 Check With a Healthcare Professional First If You Have

A shoulder or neck injury
High blood pressure
Glaucoma or other eye conditions
Pregnancy (later stages) — check with your doctor or midwife first

Practice Dolphin Pose with real-time feedback

Turn on your webcam and let CheckMyPose's AI check your alignment, score your form, and guide you — free, no install.

▶ Start Dolphin Pose