Dolphin Pose – Forearm Adho Mukha Svanasana: Step-by-Step Guide

Dolphin Pose, or Forearm Adho Mukha Svanasana, is a variation of Downward Facing Dog that strengthens the shoulders, arms, upper body, and legs while providing an excellent stretch to the spine. It’s particularly beneficial for those with sensitive wrists, as it provides similar benefits to Downward Dog without putting pressure on the hands. Here’s how to perform Dolphin Pose with proper alignment.

Step-by-Step Instructions:

1. Starting Position: Begin in a tabletop position on your hands and knees. Place your forearms on the floor, ensuring your elbows are directly under your shoulders. You can either place the palms of your hands flat on the floor with your forearms parallel to each other, or interlace your fingers, tucking the bottom little finger in.

2. Curl Your Toes: As you exhale, curl your toes under and engage your lower belly to lift your knees away from the floor.

3. Lift Your Hips: Lift your sitting bones up towards the ceiling, lengthening your tailbone. As you straighten your legs, lower your heels towards the floor. Your heels do not need to touch the floor; they should be close but not forced.

4. Activate Your Thighs and Core: Engage your thigh muscles, keeping your lower belly drawn in. Press your forearms actively into the floor to stabilize the pose.

5. Shoulder Engagement: Firm your shoulder blades down onto your back, maintaining space between them. Keep your spine long and your head held between your arms, not touching the floor.

6. Hold the Pose: Stay in Dolphin Pose for 5 to 20 breaths, focusing on your breath and the strength in your arms and core.

7. Exiting the Pose: To come out of the pose, gently lower your knees back down to the floor as you exhale and rest in Child’s Pose for a few breaths.

Beginner’s Tips:

• Check Elbow Alignment: Before lifting your knees off the floor, touch your elbows with the fingertips of the opposite hand. This helps ensure that your elbows are shoulder-width apart for proper alignment.

• Spine Length: If your legs are straight but your back is rounding, it’s better to keep your knees slightly bent to find more length in your spine and avoid straining the lower back.

• Build Strength: To prepare for Dolphin Pose, practice Forearm Plank and Downward Facing Dog regularly to build the strength and stability needed for this pose.

Benefits of Dolphin Pose:

• Wrist-Friendly: Dolphin Pose is a great alternative to Downward Dog if you have sensitive wrists, as it reduces the weight on the hands.
• Strengthens Upper Body and Legs: This pose strengthens the shoulders, arms, upper body, and legs, helping to build overall strength and stability.
• Activates the Feet: Dolphin Pose activates the arches of the feet, promoting flexibility and strength in the lower body.
• Prepares for Advanced Poses: Dolphin Pose provides the necessary strength and actions needed for poses like Headstand and Forearm Balance. You should be able to hold the pose for 20 breaths before working on these advanced inversions.

Things to Watch Out For:

• Shoulder Injuries: Avoid Dolphin Pose if you have shoulder injuries, as it can put strain on the shoulders. Make sure to keep the shoulder blades firmly against the back to provide support and stability.

• Neck Alignment: Keep the neck relaxed and in line with the spine. Avoid any excessive strain in the neck, keeping it neutral throughout the pose.

Variations to Try:

• Dynamic Movement: For a more dynamic variation, come onto your toes as you inhale, then lower back down to your heels as you exhale. This movement helps to increase mobility and build strength in the legs and core.

• Transition to Forearm Plank: Transition from Dolphin Pose to Forearm Plank as you inhale, and then return to Dolphin Pose as you exhale. This flow helps build core strength and stability.

• Preparation for Forearm Balance: Try walking your feet closer to your hands, lifting one leg at a time. This variation prepares you for Forearm Balance and Headstand by building strength and control.

• Dolphin Press-Ups: For an added challenge, perform Dolphin Press-Ups by interlacing your fingers and bringing your chin closer to your hands, then push through your forearms to lift your body back up. This builds strength in the shoulders and core.

• Turbodog Pose: Turn Dolphin Pose into a more intense variation by lifting your elbows slightly off the mat, keeping your forearms parallel. This increases the intensity of the stretch and strengthens the arms even more.

Dolphin Pose (Forearm Adho Mukha Svanasana) is an excellent yoga posture for building strength in the shoulders, arms, and core while providing a deep stretch for the back and legs. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Register for a class today or contact Serenev Yoga in North York for more information.