Makara Adho Mukha Svanasana – Dolphin Plank Pose

Makara Adho Mukha Svanasana – Dolphin Plank Pose

One of the most popular core-building exercises in yoga is Plank Pose, also called as High Push-Up Pose

Dolphin Plank Yoga Pose is an arm balance yoga pose that targets the hamstrings and calves and is ideal for yogis at an intermediate level.

This yoga posture aims at improving arm balance, though the aspect of developing core strength by regularly practicing this poses.

This pose purifies and heals the body. Dolphin Plank is a great core.

A step by step guide:

  1. Startwith Adho Mukha Sivanasana.
  2. Now you have to shift the weight of the body to the front. Do this slowly.
  3. Your shoulders should align with your wrists.
  4. Lower your arms slowly till the forearms touch the floor.
  5. Keep your palms on the floor and give a press to the floor.
  6. Your head should be downwards gazing the ground.
  7. Knees and back should be in a straight line.
  8. Keep your palms facing each other if you can. (not a compulsory)
  9. Walk your feet back until your elbows are directly under your shoulders, upper body parallel to the floor.
  10. Slowly pull your abdominal muscles in when you inhale.
  11. Relax the abdominal muscles while you exhale.
  12. Maintain this position for a few minutes as long as you can before returning back to Adho Mukha Sivasana position.
  13. Practice this for a few minutes.
  14. Get yourself comfortable and relax.

Benefits of doing this asana:

  • Strengthens and gives the flexibility for the back muscles.
  • Increases the bone density.
  • Improves the blood circulation.
  • Relieves stress physically and mentally.
  • Strengthens and tones the arms and legs.
  • Tones the abdominal organs.
  • Release back pain.
  • Relieves from menstrual discomfort.
  • Tones the leg and arm muscles.
  • Stabilizes the hamstrings.

Precaution and advice:

  • Please perform this pose only with the a certified yoga teacher or an experienced person if you are a person suffering from Back injury, neck injury, hip injury , spinal injury or shoulder injuries.
  • To deepen the pose, try lifting one leg at a time.
  • A regular practice increases the advantages.
  • You can have a yoga block with you instead of stressing yourself to perform the posture.
  • Keep your shoulders aligned directly over your elbows.
  • Get a good guidance when performing this yoga for the first time as a beginner.

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