How to Do the Dolphin Plank Pose (Makara Adho Mukha Svanasana)

This pose is similar to the plank pose. It focuses on the important parts of the thighs and arms, strengthening and toning them.

dolphin plank pose

POSE INFORMATION

GENERAL INFO

Name in Sanskrit: Makara Adho Mukha Svanasana

Difficulty: Easy

POSE BENEFITS

  • The pose prevents osteoporosis, a condition in which bony tissues is lost abnormally.
  • It is beneficial to those who have mid-depression. It brings a calming sensation to the brain, alleviates stress and fatigue.
  • It also flexes the hamstring, calves, shoulders and arches.
  • It makes the arms and legs stronger

POSE CAUTIONS

The following health issues should take cautions from the exercise:

  • For those who have neck injury, use a block to support your forehead
  • For those with shoulder injuries, use a bolster on your back.
how to do the dolphin plank pose

HOW TO PRACTICE THIS ASANA

ONE

Bend your knees. Then move your feet backwards till your shoulders are directly over your elbows and your torso is in a parallel position with the floor.

TWO

Push your inner arms and elbows against the floor. Make sure your shoulder blades are firmly in position on your back.

Then try to distribute them out to your spine. Your collar bones should follow suit, spreading away from your sternum.

THREE

Push your thighs towards the ceiling. Keep your tailbones downward to the floor and extend it to the heels.

Pull up your head from he base of the neck and turn your face down to the floor. Notice how the throat and eyes are soft.

FOUR

Stay in this position for 1 – 30 minutes.

How to do Dolphin Plank (Makara Adho Mukha Svanasana)

VIDEO INSTRUCTIONS

BEGINNERS TIP

In case you feel your neck is tensed, place a block between your forearms and place your forehead on it.

How to Do the Dolphin Plank Pose
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