Dolphin Plank Pose

Dolphin Plank Pose: Step-by-Step Instructions

Dolphin Plank Pose Instructions as follow:Dolphin Plank Pose

  1. Dolphin Plank Pose, Begin in Dolphin Present, legs bent. Then walk back the feet your body is parallel to the ground as well as until your shoulders are directly within the arms.
  2. Media elbows and your inner forearms firmly from the ground. Company your shoulder blades against your back and spread them from the spine. Similarly spread your collarbones from the sternum.
  3. While it lengthens toward the pumps media your front thighs toward the threshold, but withstand your tailbone toward a floor. Carry the skull’s base far from the rear of the throat and appear straight down in the floor, preserving eyes and the neck comfortable.
  4. Keep anywhere from 30 seconds into a second. Then, release your legs for the ground with the exhale.


Dolphin Plank Pose Information
Pose Level
Contraindications and Cautions
Shoulder injuries, support torso on a bolster; neck injuries, support forehead on a block
Dolphin Plank Pose Preparatory Poses
  • Plank Pose
Follow-up Poses
  • Salabhasana (arms only)
Beginner’s Tip
Relieve any neck tension by resting your forehead on a block set between your forearms.
Benefits of Dolphin Plank Pose
  • Calms the brain and helps relieve stress and mild depression
  • Stretches the shoulders, hamstrings, calves, and arches
  • Strengthens the arms and legs, and core
  • Helps prevent osteoporosis

Leave your thought