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Note: Consult a doctor before beginning any exercise regime
Pose type: Stretch and Balance
Name: Dolphin Pose or Makara Adho Mukha Svanasana
This is a great pose to strengthen your core without putting weight on your wrist
This posture helps open and activate, your third eye (Ajna) chakra, Heart (Anahata), and Solar Plexus (Manipura), Sacral (Swadisthana), and Root (Muladhara) Chakras.
Benefits
Strengthens abdominals and shoulders
Tones and increase flexibility in the hamstrings, Psoas, Quads
Calmes the brain and reduce stress and mild depression
Cautions
Please consult with your physician and experience yoga teacher before attempting this if you have experience back, neck or spinal injuries. Practice this with care and move slowly with control and listen to your body.
To Access this Pose:
1. Starting in Downard Facing Dog lower down to your forearms nice and slow one at a time.
2. Engage your core. (pull belly in towards spine.)
Note: If you have knee issues you can keep a slight bend in your base leg.
3. Keep your tailbone nice and high and your legs nice and straight as you can.
Note: You can play with the distance of how you close and far you walk your feet towards your forearms
4. Try to hold this pose for 30 seconds up to 1 minute.
All Level Tips
Beginner: Trying placing a your block between your forearms and rest your forehead to relieve any tension in the neck
Intermediate: Try to walk your feet in as close as possible to your forearms.
Advanced: Trying piking or slowly lifting into Pincha Mayurasana.
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About the Author:
Kenya Marsh is the founder of SimplyFitandCurvyYoga and Author of several books including Yoga for Beginners: A Great Way to Start. As a wife, stay-at-home mom of two, and yoga teacher. Kenya knows how challenging and beneficial a steady yoga practice can be. She understands it can be hard to start a new yoga journey alone. She created this website, along with courses, books, and more materials to help provide support to busy yogis elevate their yoga practice.