The Dolphin pose toughens the arms, legs and core while effectively opening up the shoulders as well.



Name in Sanskrit: Ardha Pincha Mayurasana
Difficulty: Medium


  • Relieves the brain, alleviates mild depression and eases stress.
  • Extends the calves, hamstrings, arches and shoulders.
  • Toughens the legs and arms.
  • Eases menopausal symptoms.
  • Alleviates menstrual pains when it is done with head propped.
  • Aids in the prevention of osteoporosis.
  • Enhances digestion.
  • Eases back pain, fatigue, insomnia and headache.
  • Beneficial for asthma, sciatica, flat feet and high blood pressure.


Keep knees bent while doing the Dolphin Pose; if suffering from neck or shoulder injuries.



Get onto the ground with your knees and hands. Place your knees right under your hips with your forearms down to the ground and your shoulders just over your wrists. Push your palms together tightly with your forearms down to the ground.


Bend your toes under, then breathe out and raise your knees off from the ground.

As you start, keeps your toes a bit bent with your heels raised off the ground. Elongate your tailbone away from your pelvic rear and push it softly in direction of the pubis.

Maintaining resistance, raise your sitting bones in direction of the ceiling, then draw your inner legs from your inner ankles into your groins.


Carry on pressing your forearms vigorously into the ground. Steady the blades of your shoulders against the region of your back then extend them off from your spine and pull them in direction of your tailbone.

Your head should not hang or push weightily against the ground instead it should be held between the tops of your arms.


If you wish, you can flatten your knees but if the higher back rounds then it is advisable to have them bent. Carry on elongating your tailbone off from your pelvis and raise your upper sternum off from the ground.


Maintain the Dolphin Pose position for a period of 30 seconds to a minute.

Then let go of your knees down to the ground with breathe out

How To Do The Dolphin Pose (Ardha Pincha Mayurasana)


In doing the Dolphin Pose, Your shoulders can be opened by way of raising your elbows onto a bundled sticky mat and pushing your internal wrists securely to the ground.

Amanda Frier, a certified Power Yoga teacher living in the dynamic city of Sydney, Australia, has embarked on an inspiring journey of dedication and empowerment through the practice of yoga.

Her story, characterized by her commitment to sharing the transformative power of Power Yoga, showcases the profound impact one can have even without the spotlight of social media influence.