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Dolphin Pose Known as Ardha Pincha Mayurasana in Sanskrit

Dolphin Pose, also known as Ardha Pincha Mayurasana in Sanskrit, is a powerful and rejuvenating yoga posture that can help you build strength, increase flexibility, and calm your mind. This pose is a variation of Downward-Facing Dog, and involves a deep shoulder stretch, a core activation, and an inversion. In this blog post, we will explore the benefits, the alignment, and the variations of Dolphin Pose, and how you can practice it safely and effectively.

Benefits of Dolphin Pose

Dolphin Pose is a great way to open your shoulders, strengthen your arms, and tone your core. This pose can also help you:

  • Improve your posture and alignment, as you engage your back muscles and lengthen your spine
  • Increase your flexibility and range of motion, as you deepen the stretch and explore different variations of the pose
  • Calm your mind and reduce stress, as you focus on your breath and release tension in your body
  • Stimulate your energy and boost your mood, as you invert your body and improve blood circulation

Alignment of Dolphin Pose

To practice Dolphin Pose safely and effectively, it’s important to pay attention to your alignment and make any necessary adjustments. Here are the main steps and cues for Dolphin Pose:

  1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  2. Lower your forearms to the ground, keeping your elbows shoulder-width apart and your palms flat on the ground.
  3. Lift your hips up and back, straightening your legs and coming into a Downward-Facing Dog position.
  4. Walk your feet closer to your hands, until your shoulders are directly over your elbows and your torso is parallel to the ground.
  5. Press firmly into your forearms and hands, engaging your core and lifting your tailbone towards the ceiling.
  6. Relax your head and neck, and breathe deeply and fully, feeling the stretch in your shoulders, back, and legs.
  7. To release the pose, slowly come out of it and rest in Child’s Pose or any other comfortable position.

Variations of Dolphin Pose

Dolphin Pose can be modified and adapted to suit your level of flexibility and comfort. Here are some variations of the pose that you can try:

  • Place a block or a towel under your forearms, to support your body and avoid any pain or discomfort
  • Bend your knees slightly, if you have tight hamstrings or lower back issues
  • Lift one leg up, while keeping the other foot on the ground, to deepen the stretch and challenge your balance
  • Lower your knees to the ground, and come into a Dolphin Plank Pose, to engage your core and work your arms and shoulders


Dolphin Pose is a powerful and rejuvenating yoga posture that can help you strengthen your body, calm your mind, and improve your overall well-being. By practicing this pose regularly and with mindfulness, you can increase your flexibility, build your strength, and enjoy the many benefits of yoga. Remember to listen to your body, make any necessary adjustments, and breathe deeply and fully throughout your practice. Dive into your practice with Dolphin Pose, and let the magic of yoga unfold!

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Hi love, I’m Silvia!

I’m a specialist in starting over. 

Trauma revealed truths that took me to some faraway places for healing and wisdom. In Bali, South America, New Zealand, Australia, Laos, Hawaii and Malaysia, I soaked it up, took bold actions, and expanded what was possible for me.

Through all of this I learned something profound; the power of resiliency can be taught and even making a 5% change can change the future dramatically.

Now I teach women like you to access the power within you to change your life, celebrate your genius and start over to create any life you dare to dream.