Dolphin Pose – Ardha Pincha Mayurasana

Dolphin Pose - Ardha Pincha Mayurasana

Ardha Pincha Mayurasana

This pose focuses on the upper part of your back and strengthens your shoulders, develops stability and balance.

Benefits of the Dolphin Pose:

  • Soothes headache and back pain.
  • Improves digestion.
  • Strengthen arms, legs, shoulders and stretch the back of your legs.
  • Relaxes the brain by reducing stress, helps eliminate depression.

Dolphin Pose Step by Step:

  • Get started on all fours.
  • Wrists under your shoulders and knees under the hips.
  • Connect your fingers to bring both hands together, keep your elbows pressing down.
  • Extend your legs to enter and hold the pose.
  • Press your chest back, keeping your back straight to align your spine.
  • Now you can drop your knees, send your hips back to rest on Child’s Pose


  • Breathe steadily and smoothly.
  • It is possible that the first time you can not keep pose more than a few seconds.
  • Do not practice if you have shoulder or neck injuries.
  • Keep your legs straight.
  • Hold for a few seconds.

Recommended Yoga Poses

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