This pose is similar to the plank pose. It focuses on the important parts of the thighs and arms, strengthening and toning them.
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 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)
BEGINNERS TIP
In case you feel your neck is tensed, place a block between your forearms and place your forehead on it.
Katty Linsky, a certified Restorative Yoga teacher based in the vast landscapes of Russia, has dedicated herself to the art of yoga.
Her journey through yoga, particularly the gentle practice of Restorative Yoga, has been a transformative and enlightening one, rooted in a deep passion for holistic wellness and a commitment to sharing its benefits.
