Workout Trends

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Dolphin Pose

Dolphin Pose is a variation of the Downward Facing Dog Pose (Adho Mukha Svanasana). By many, it is also termed as the Puppy Pose (Shishosana) or considered similar to it. This pose is beneficial to those who experience complaints related to digestion.

dolphin pose

Health Benefits

The Dolphin Pose stretches not only the shoulders and hamstrings but also the calves and arches. Practicing this pose imparts strength to the arms and legs.

Dolphin Pose is an excellent stress reliever and can even effectively alleviate mild depression. This pose relieves menopause symptoms and also brings relief from menstrual discomfort if done with the head supported. Regular practice of this pose results in prevention of osteoporosis, improved digestion, relief from headache, insomnia, fatigue and back pain It acts as a therapy for those suffering from high B.P., flat feet and sciatica.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Intermediate

Initial Position: Table Pose

Drishti or Gaze: Forward


  1. Get onto all your fours (on your hands and knees). Press your palms against the floor firmly.
  2. As you exhale, lift your knees away from the floor. Lift the heels off the floor slightly and balance your lower body on your toes.
  3. Extend your tailbone away from your pelvis and press it closer to the pubic region. Lift your whole body towards the sky such that the ankles and the inner legs draw up into the groin region.
  4. Let your forearms be on the ground, pressing against it firmly. Face downwards and look down.
  5. Stay in this pose for 30 secs and repeat.

Rest in Child’s pose if you feel exerted.

Other Variations

  • Dolphin Plank Pose (Makara Adho Mukha Svanasana) – Easy version: Get into the original Dolphin Pose and walk back your feet till your torso is parallel to the ground. Let your shoulders be exactly above the elbows. Press the elbows and forearms against the ground and move your shoulder blades away from the spinal column. As you press both your thighs towards the sky, keep the tailbone closer to the floor and stretch the legs towards your heels. Look down and stay in the pose for 5 deep breaths. This variation is good for strengthening the core muscles and release mental tension.

Preparatory Poses

Beginners Tips

Beginners should use a thickly folded blanket under their heads in order to support the neck region.

Advanced Poses

Important Notes

Do not perform this pose if you have:

  • Shoulder Injuries
  • Neck injuries
  • Tight hamstrings

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