Dolphin Pose Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Shoulders
- Secondary Muscles
- Core, Back
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Dolphin Downward Dog
Visualised Target Muscle Groups
Front
Back
How to: Dolphin Pose
- Start on your hands and knees in a tabletop position.
- Lower your forearms to the ground, ensuring your elbows are aligned under your shoulders.
- Tuck your toes, lift your hips up and back, creating an inverted 'V' shape with your body.
- Keep your head between your arms and your heels reaching towards the ground.
- Hold the position and breathe deeply.
Common Mistakes
- Letting the head hang without a neutral spine.
- Not engaging the core or leg muscles.
Modifications
- Bend the knees slightly if hamstrings are tight.
- Perform with forearms on the ground to reduce strain.
Tips
- Engage your core to maintain stability.
- Breathe deeply to enhance relaxation.
- Focus on keeping your heels down.
Dolphin Pose Alternatives
Tags
yoga
stretching
shoulders
core
flexibility
beginner
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
