How to Do Dolphin Pose (Ardha Pincha Mayurasana)

Dolphin Pose is a variation of Downward Facing Dog in which you bend your elbows and bring your forearms down to the mat. Since the focus shifts from the hands to the forearms, it provides a convenient alternative to Down Dog for people who need to avoid putting pressure on their wrists.

Even if wrist pain isn’t a concern for you, practicing Dolphin Pose has its own unique benefits. This pose helps build strength and flexibility in the shoulders and back, which are essential preparation for inversions like Headstand and Forearm Stand.

Dolphin Pose Step-by-Step Instructions

1. Come to a hands-and-knees kneeling position at the center of your mat.
2. Slide your palms forward to lower your elbows to the mat so that you are on your knees and forearms with your shoulders stacked directly over your elbows. The forearms should be parallel and shoulder-width apart.
3. Press strongly into your contact points with the mat (fingers, palms, forearms, and elbows) to engage the muscles around your shoulder girdle and lift your chest away from the floor.
4. Curl your toes under and lift your hips to a Downward Facing Dog position.
5. When you take your hips up and back, your shoulders will also naturally shift back.
6. Keep actively pressing down through your arms to lift your chest.
7. Let your head hang easy, though it should not touch the floor.

Dolphin Pose Basics

Sanskrit Meaning: Ardha (Half) Pincha (Feathered) Mayur (Peacock) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Standing
Pose Category: Inversion

Benefits of Dolphin Pose

• Stretches the hamstrings and calves
• Opens and strengthens the shoulders and upper back
• Improves arm and core strength

Dolphin Pose Variations and Modifications

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Hands Clasped

Instead of having the forearms parallel and palms flat, you can clasp your hands, creating a V shape with your forearms (much like the position you take for a Headstand). Tucking your bottom pinky in will make this more comfortable when you begin to put pressure on your hands.

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Use Props

Strap
If it’s difficult to keep your forearms parallel because your elbows want to splay outward, a strap and/or a block can help. Adjust a strap so that it fits snugly around your upper arms just above the elbows, keeping them shoulder-width apart. You can press your arms outward into the strap for additional stability.

Block
Place a block longwise between your hands. Position your thumb and forefinger on the mat around the block’s bottom edges to make an L shape. For extra stability, rest the long side of the block against a wall, which allows you to press into it as needed.

Yoga Pad
If you have sensitive elbows, use a Yoga Pad under them for extra cushioning and support.

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Transition to Forearm Stand

1. Walk your feet in bit by bit, eventually bringing your shoulders over your elbows and your hips over your shoulders.
2. Lift your head to bring your gaze to the floor between the palms.
3. Lift one leg at a time to get the feel for transferring your weight into your forearms.

Why We Practice Dolphin Pose

Dolphin Pose is a great option if you have sensitive wrists, since coming down to your forearms takes the pressure off them entirely while still giving you the length through the hamstrings and calves that Downward Facing Dog offers.

It does ask more of your shoulders and upper back, but the benefits are worth it; you're opening and strengthening the shoulders, building arm and core strength, and developing the stability that many inversions rely on.

Dolphin Pose FAQs

Is Dolphin Pose beginner-friendly?

Dolphin Pose is generally considered an intermediate yoga pose because it requires flexibility in the shoulders, core, and hamstrings.

However, beginners can still practice it with modifications. Keeping the knees slightly bent or using a strap around the upper arms can make the pose more accessible while helping build strength and flexibility over time.

Is Dolphin Pose good preparation for inversions?

Yes! Dolphin Pose helps build shoulder and core strength needed for inversions. By practicing the pose, you learn to engage your upper body correctly while developing the stability required to safely go upside down.

Is Dolphin Pose easier than Downward Facing Dog?

Not usually. It takes pressure off the wrists, which makes it more accessible if you have wrist pain, but it demands more shoulder strength and mobility. Many people find Dolphin the more challenging of the two.

Why do my elbows slide apart in Dolphin Pose?

It's a sign your shoulders are working hard to hold the position. Loop a strap snugly around your upper arms just above the elbows and press outward into it, which gives you something to work against and keeps the forearms parallel.

How long should you hold Dolphin Pose?

Five to ten breaths is a good working range. It's a strengthening pose, so short, repeated holds tend to build more than one long one. Lower your knees to rest whenever your shoulders start to fatigue.