Name: Dolphin Pose

Sanskrit: Ardha Pincha Mayurasana

Pronunciation: Ar-duh PIN-chuh my-YUR-AH-sah-nah

Pose Level:  Intermediate



·       Position yourself on your knees on the mat, place your forearms on the ground and with your hands gripping the opposite elbows. Leaving your elbows where they are, join your hands by interlacing your fingers, not too tight, and place them on the ground.
·           Rest your head on the ground, in contact with your hands, on the hairline area, between the forehead and the top of the head. The cup formed by the hands will be in contact with the top of the head, fixing it to the ground and preventing it from sliding forward. It is important to position the head well on the ground and then not move it anymore during the entire execution of the asana. The folded arms create a good support base.
·           Stretch your legs, lift up on your toes, bringing your butt upwards and forming a triangle (legs-back-mat).
·           Starting from this position, without haste and breathing, gradually bring the toes closer to the face, trying to bring the spine perpendicular to the ground.
·           This is the final position. Breathe slowly and keep your neck and shoulders relaxed. Stay in the position for a few minutes, or until you can balance the effort and relaxation.
·           Calmly then bend your knees, rest them on the ground again and keep your head resting on the ground for a few more minutes before lifting it and returning to the starting position.




·       Upper body

Pose Modifications


·       Some yogis perform this position by taking their feet off the ground, this acrobatic position is called the "L-position".
·       Other practitioners do not rest their heads on the ground and only lean on their forearms.



Like any yoga position, it requires a lot of control but is not recommended for those with shoulder injuries, tendonitis or inflammation.


Not indicated in pregnancy especially in the advanced stages.


Poses Commonly Transitioned too:

Child’s Pose

Poses Commonly Used Before Hand:

Downward-Facing Dog

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