Dolphin

How To

This pose:

• Strengthens arms and shoulders
• Opens shoulders and upper back

Beginning on your hands and knees, place your elbows shoulder distance apart on the floor.

Curl your toes under and slowly lift your hips up. Forearms and palms actively pressing into the floor. Make sure your feet are hip distance apart.

Hug your elbows towards the mid-line and breath. Align the ears between your biceps and keep your neck elongated. Straighten your knees if you like but if your upper back rounds, then keep them slightly bent.

Hold for 5-10 breaths and then either release the feet to the flo

Tips

Do not round your back

If your legs are straight but your back is rounding, it’s better to keep the knees bent to find length in your spine. Take care to keep the shoulder blades firmly against the back to support you.

Relax your neck

Allow your head to hang down and relax your neck in the pose. This can help to release tension in your neck and shoulders.

Use a block

Placing a yoga block between your hands can help you feel more stable in the pose and prevent your elbows from sliding out of alignment.

Experiment with foot placement

Depending on your flexibility, you may find that different foot placements work better for you. Try walking your feet closer or further away from your hands to see what feels most comfortable.