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Dolphin Pose Ardha pincha majurasana

: 1 min

: 32 score

: 5 kcal

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

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
Travel	Post Roadtrip 90 min	90 min
Travel	Postflight 90 min	90 min
Legs	Yoga for Feet and Ankles 60 min	60 min
Legs	Yoga for Feet and Ankles 90 min	90 min

Dolphin Pose occurs 11 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 relief	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
Headache	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
Stress relief	Yoga in the Big City in 14 Days 2 w. Day: 11	2 w.	11
Stress relief	Yoga in the Big City in 21 Days 3 w. Day: 11	3 w.	11
Stress relief	Yoga in the Big City in 28 Days 4 w. Day: 11	4 w.	11

Details of the exercise

Category

Standing Poses

Mechanics

Static

Complexity

For Advanced

Duration

1 minute

Energy consumption

5 kcal

Popularity

391 out of 442

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	60 min
Yoga for Feet and Ankles	90 min

Dolphin Pose occurs 11 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 relief	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
Headache	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
Stress relief	Yoga in the Big City in 14 Days 2 w. Day: 11	2 w.	11
Stress relief	Yoga in the Big City in 21 Days 3 w. Day: 11	3 w.	11
Stress relief	Yoga in the Big City in 28 Days 4 w. Day: 11	4 w.	11

Reward

Flexibility

8

Stamina

5

Focus

4

Strength

4

Mobility

6

Balance

5