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Dolphin Pose Ardha pincha mayurasana

1 min
32 points
5 kcal
Standing Poses
Static
Dolphin Pose
hourglass-icon 1 min
asana miniature
01:11
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Gently stretches the back muscles
  • Improves shoulder joint mobility
  • Relaxes the chest muscles
  • Improves posture awareness
  • Stretches the backs of the legs
  • Stretches the calf muscles

Contraindications

Pregnancy
Low blood pressure

Technique

Kneel, place your hands on the floor and step your legs back. Straighten them only as far as comfortable and lift your tailbone. Lower onto your forearms with your feet shoulder-width apart and parallel. Lengthen your back and let your heels move toward the floor without forcing them. Breathe freely. Bend your knees, sit back on your heels and rest your hands on your thighs.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Bend your knees slightly if the backs of your legs feel too tight or your back rounds. Relax your shoulders and neck; let your head move gently if it helps release tension. Allow your abdomen to move naturally with your breath and take time to settle into a comfortable position.

Where It Appears

Yoga
Challenges

Dolphin Pose appears 5 time in yoga classes

Topic Title Time
Strength
Strong Arms 90 min
90 min
Travel
After a Long Journey 90 min
90 min
Travel
After Your Flight 90 min
90 min
Legs
Feet and Ankles 60 min
60 min
Legs
Feet and Ankles 90 min
90 min

Dolphin Pose appears 11 time in challenges

Topic Title Duration Day
Health
Quit Smoking 3 wk
Day: 3, 6
3 wk 3, 6
Health
Quit Smoking 4 wk
Day: 12, 16
4 wk 12, 16
Stress relief
Relief from Anxiety 2 wk
Day: 13
2 wk 13
Whole body
Advanced Yoga 1 wk
Day: 6
1 wk 6
Whole body
Advanced Yoga 4 wk
Day: 3
4 wk 3
Whole body
Advanced Yoga 5 wk
Day: 11
5 wk 11
Health
Headache Relief 4 wk
Day: 26
4 wk 26
Weight loss
Lean Body 4 wk
Day: 20
4 wk 20
Stress relief
Yoga in the Big City 2 wk
Day: 11
2 wk 11
Stress relief
Yoga in the Big City 3 wk
Day: 11
3 wk 11
Stress relief
Yoga in the Big City 4 wk
Day: 11
4 wk 11

Exercise Details

Category
Standing Poses
Movement type
Static
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
5 kcal
Popularity
392 of 442

Where It Appears

Yoga
Challenges

Dolphin Pose appears 5 time in yoga classes

Class Duration
Strong Arms 90 min
After a Long Journey 90 min
After Your Flight 90 min
Feet and Ankles 60 min
Feet and Ankles 90 min

Dolphin Pose appears 11 time in challenges

Topic Title Duration Day
Health
Quit Smoking 3 wk
Day: 3, 6
3 wk 3, 6
Health
Quit Smoking 4 wk
Day: 12, 16
4 wk 12, 16
Stress relief
Relief from Anxiety 2 wk
Day: 13
2 wk 13
Whole body
Advanced Yoga 1 wk
Day: 6
1 wk 6
Whole body
Advanced Yoga 4 wk
Day: 3
4 wk 3
Whole body
Advanced Yoga 5 wk
Day: 11
5 wk 11
Health
Headache Relief 4 wk
Day: 26
4 wk 26
Weight loss
Lean Body 4 wk
Day: 20
4 wk 20
Stress relief
Yoga in the Big City 2 wk
Day: 11
2 wk 11
Stress relief
Yoga in the Big City 3 wk
Day: 11
3 wk 11
Stress relief
Yoga in the Big City 4 wk
Day: 11
4 wk 11

Reward

Flexibility
8
Endurance
5
Focus
4
Strength
4
Mobility
6
Balance
5
Урок 197 ( Dolphin Pose )

1 / 1 асан
asana
01:11
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

We hope you enjoyed it!

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Dolphin Pose: Video & Guide | Unagrande

Exercise Details
Technique

Dolphin Pose: Kneel, place your hands on the floor and step your legs back. Straighten them only as far as comfortable and lift your tailbone.

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