Dolphin Pose
Ardha Pincha Mayurasana
Dolphin Pose (Ardha Pincha Mayurasana, meaning "half feathered peacock" in Sanskrit) is the forearm variation of Downward-Facing Dog and one of the most important preparatory postures in the practice for anyone working toward Headstand or Forearm Balance. With the forearms on the mat and the hips lifted, the weight shifts onto the shoulder girdle in a way that builds the shoulder strength and endurance that no wrist-bearing pose can replicate. The upper back and neck receive a deep opening, and the hamstrings and calves stretch similarly to Downward Dog. Many teachers recommend building a consistent Dolphin Pose practice before attempting Headstand, as it develops exactly the shoulder stability and awareness that makes the full inversion both safe and sustainable.
Benefits
- Strengthens the shoulders, arms, and core
- Prepares the body for inversions, particularly Headstand
- Stretches the shoulders, hamstrings, and calves
- Calms the brain and relieves stress
- Helps relieve mild depression and anxiety
Step-by-Step Instructions
- 1
Begin on all fours and lower your forearms to the mat, elbows below shoulders.
- 2
Interlace your fingers or keep the forearms parallel.
- 3
Tuck your toes and lift your hips up and back.
- 4
Press the forearms firmly into the mat, drawing shoulder blades onto the back.
- 5
Aim to lengthen the spine and release the neck.
- 6
Hold for 5–8 breaths.
Common Mistakes to Avoid
Letting the elbows slide wide: keep them shoulder-width
Dropping the head: let it hang free between the upper arms
Rounding the upper back: draw the shoulders away from the ears
Modifications & Variations
Keep the knees bent to focus on the shoulders rather than hamstrings
Walk feet toward hands to reduce hamstring strain
Safety Notes
⚠Neck injury
⚠Shoulder injury
⚠High blood pressure
