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Dolphin Pose Ardha pincha majurasana

1 min
32 score
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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Favorable effect

  • Stretches the spine
  • Increases mobility of the shoulder joints
  • Relaxes chest muscles
  • Promotes good posture
  • Develops flexibility in the back surface of the legs
  • Stretches the calf muscles

Contraindications

Pregnancy
Low blood pressure

Technique of execution

Come up into a kneeling position. Place your palms on the floor shoulder-width apart. Take a wide step back with your feet, and lift your pelvis up into downward facing dog pose. Try to straighten your legs. Push your heels towards the floor, and stretch upwards through your tailbone. Bring your elbows down to the floor. Keep your feet shoulder-width apart and parallel to each other. Breathe evenly. Then bend your legs and kneel down. Slowly sit back on your heels. Straighten your back. Let your palms rest on your thighs

Upload date:2025-09-22T10:11:51+00:00

What to do if it does not work out, as in the video

1
If you feel tension in your hamstrings and your back, try bending your knees generously. Only stretch your spine and legs as far as is comfortable for you.
2
Relax your shoulders, allowing space and length in your neck. Shake your head slightly to release tension. Gently push your shoulder blades towards your tailbone, releasing tension from your neck.
3
Relax your abdomen while breathing, letting your abdominal wall move in and out in sync with the flow of your breath.
4
Always take your time, making slight adjustments in this pose in order to get comfortable, with relaxed breathing.

Where can I meet

Lesson search
Challenges

Dolphin Pose occurs 5 times in ready-made lessons

Theme Title Time
Strength
Strong Arms 90 min
90 min
Traveling
Post Roadtrip 90 min
90 min
Traveling
Postflight 90 min
90 min
Joints
Yoga for Feet and Ankles 65 min
65 min
Joints
Yoga for Feet and Ankles 90 min
90 min

Dolphin Pose occurs 8 times in ready-made courses

Theme Title Duration Day
Habits
Quit Smoking in 21 Days 3 w.
Day: 3, 6
3 w. 3, 6
Habits
Quit Smoking in 28 Days 4 w.
Day: 12, 16
4 w. 12, 16
Stress
Release from anxiety in 14 days 2 w.
Day: 13
2 w. 13
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 3
4 w. 3
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 11
5 w. 11
Head
Relief from headache in 28 days 4 w.
Day: 26
4 w. 26
Weight Loss
Slim Body in 28 Days 4 w.
Day: 20
4 w. 20

Details of the exercise

Category
Standing Poses
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
5 kcal
Popularity
388 out of 441

Where can I meet

Lesson search
Challenges

Dolphin Pose occurs 5 times in ready-made lessons

Lesson Duration
Strong Arms 90 min
Post Roadtrip 90 min
Postflight 90 min
Yoga for Feet and Ankles 65 min
Yoga for Feet and Ankles 90 min

Dolphin Pose occurs 8 times in ready-made courses

Theme Title Duration Day
Habits
Quit Smoking in 21 Days 3 w.
Day: 3, 6
3 w. 3, 6
Habits
Quit Smoking in 28 Days 4 w.
Day: 12, 16
4 w. 12, 16
Stress
Release from anxiety in 14 days 2 w.
Day: 13
2 w. 13
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 3
4 w. 3
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 11
5 w. 11
Head
Relief from headache in 28 days 4 w.
Day: 26
4 w. 26
Weight Loss
Slim Body in 28 Days 4 w.
Day: 20
4 w. 20

Reward

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

1 / 1 асан
asana
01:11
Voice instructions in detail
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

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Dolphin Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dolphin Pose: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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