Dolphin yoga pose: position, defying gravity

The challenge to gravity apertInversions provides a myriad of physical, mental, and emotional benefits. However, they require strength, flexibility, and confidence in reversing the normal relationship with gravity. And it is possible that the development of these skills may take some time. If your body or mind is not yet ready for a complete flip. You will get good results by trying the Dolphin Yoga Pose. It opens and strengthens the upper body, which makes it a great alternative asana for those who are not yet ready to fly their legs over their heads.


  • Strengthens the arms and shoulders
  • Opens the shoulders and upper back
  • Good alternative and preparation for reversals


  • Shoulder injuries
  • Glaucoma High blood pressure
  • Recent stroke

Push up

Position yourself on all fours in the center of the mat and interlace your fingers creating a V with your forearms. The elbows are shoulder-width apart and about two inches in front of them. Press down with your forearms and use this contact to lift your shoulders off the ground so that they don’t sag towards your ears and cause compression. Look back towards your feet as you lift yourself into the Dolphin Pose(fig.1). Then straighten your legs and push your heels towards the ground. Let your head dangle so that there is no tension in the neck. And stretch the front and back of the back evenly. If you are flexible, the rib area may protrude towards the ground. So, move your lower ribs towards the back of your body. If you are a little stiffer in nature (especially in the hamstrings), instead, see if your spine is curved and work trying to keep it straight. Feel free to bend your knees if necessary. Hold for 10 to 15 breaths. Then loosen and sit comfortably on your heels again.

In line with support

The next variation strengthens the shoulders and center. Take a strap, make a ring, and loop it just above the elbows. Make sure it is large enough so that your elbows are shoulder-width apart when the strap is tight. Then take a brick and place it on the long side in front of the mat and place your hands next to the two sides. Using these two supports helps you find the right alignment. Now, bring your feet back, as far apart as your hips, so that your body is long and straight like a plank of wood. At this point, press your heels back as you extend your breastbone forward, and lift your thighs toward the ceiling. These actions allow you to consolidate around your center and feel your lower abdomen supporting your back. Point your gaze forward and hold the posture for 10 to 15 breaths.

Legs in flight

Place your feet on the floor and arrange your forearms so that they are in line with your wrists and elbows and shoulder-width apart. If you need the supports, use them. Press down so your shoulders and hips are lifted up and away. As you stretch your hips back and toward the ceiling, orient your shoulder blades inward. If you are flexible, however, do not overdo the stretching of the front of the body, but try to stretch the front and back of the body evenly. If you can straighten your legs without hunching your back, press your quads back, otherwise, soften your knees so you can straighten your spine. Let your head hang freely and hold the position for 10 to 15 breaths. Notice the pleasant stretch in your shoulders and spine along with the force you are using to lift yourself off the ground. This is the essence of yoga: a marriage of apparent opposites to create a position that is firm and stable but at the same time spacious and expanding. In the “Yoga Sutras” Patanjali wrote that after experiencing firmness and comfort, one is no longer disturbed by the dualities of life.

Sweet and complete

In yoga, inversions are sometimes referred to as positions where the heart is higher than the head, in this case, referred to as gentle reversals. Other times, more specifically, such as postures in which the feet are higher than the heart – these are the most complete. Such asanas can cause an increase in the blood supply to the brain but should be avoided or approached with great caution by practitioners with glaucoma or recent stroke. In addition, neck injuries should not perform shoulder or head handstands unless under the watchful eye of an experienced teacher. Full inversions are not recommended, especially for women during menstruation, because the body needs absolute rest during their periods. The flow of menstrual blood, against the current in the abdominal cavity. The benefits of such postures are good sleep quality, concentration, and digestion. Additionally, reversing the body’s relationship to gravity can improve several physiological functions, including lymphatic drainage and the return of blood to the heart. Finally, methodically and slowly approaching positions that are in themselves a challenge and, at times, scare us is a great satisfaction.

Jeffrey Wilson

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