Dolphin Pose: Your Go-to Yoga Pose for Upper Body Strength and Calmness
Are you looking to boost your upper body strength while enjoying mental serenity? The Dolphin Pose in yoga is your go-to asana. Let's dive in!
The Essence of Dolphin Pose
Dolphin Pose is a powerhouse for upper body strengthening. Ideal for prepping for inversions or as an alternative, it also brings mental balance and prepares your body for more complex asanas.
How to Perform Dolphin Pose: Step-by-Step
- Begin on all fours, aligning your knees under your hips and your forearms directly under your shoulders.
- Press your forearms into the ground and curl your toes under.
- As you exhale, elevate your knees off the floor, keeping a slight bend and heels elevated.
- Align your tailbone and lift it towards the ceiling while stabilizing your shoulder blades.
What to Keep in Mind
Avoid letting your head hang loose or press too much against the floor. If your upper back rounds, it's advised to keep the knees slightly bent.
Benefits You'll Love
- Stress relief and mild depression alleviation
- Improved digestion and blood pressure
- Strengthening arms and legs
Tips for Beginners
Using a rolled-up sticky mat under your elbows can make a difference in opening up your shoulders effectively.
Teacher’s Corner: Enhance Your Pose
For an even distribution of weight, encourage students to lift from their hips. However, if you have shoulder or neck issues, consider skipping this pose.
Variations and Props
- Use a strap around your upper arms to maintain alignment.
- For easier execution, place your forearms on a block.
- Try the pose against the wall for added support and alignment.
Why We Adore Dolphin Pose
Think of it as a Downward Facing Dog on steroids, specifically targeted to open up your shoulders.
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