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Dolphin Plank Pose (Makara Adho Mukha Svanasana)

Dolphin Plank Pose (Makara Adho Mukha Svanasana)

The Dolphin Plank pose (Makara Adho Mukha Svanasana) is a powerful forearm balancing pose. Also known as Forearm Plank. It is a full body pose and has many benefits for your whole body.

This posture is an intermediate level pose. It is similar to the Plank pose (Phalakasana) done on your hands and the Dolphin pose (an inversion). Practice this pose to build upper body, core and leg strength.

The Dolphin Plank pose is more gentle on your wrists than the Plank pose. It is ideal if you need to rest your hands. You can build strength in your whole body without putting too much weight on your wrists.

Benefits of Dolphin Plank Pose (Makara Adho Mukha Svanasana).

Here are some of the benefits of Dolphin Plank pose (Makara Adho Mukha Svanasana).

  • Strengthens your shoulders, arms, wrists and back.
  • Tones your abdominal muscles.
  • Lengthens your spine.
  • Improves posture and balance.
  • Increases endurance and stamina.
  • Strengthens the calves, hamstrings, and feet.
  • Improves posture and balance.
  • Relieves stress, anxiety and depression.
  • Relieves fatigue and gives energy.
  • Rejuvenates the body and mind.
  • Raises concentration and focus.
  • Improves digestion and detoxification.
  • Relieves menstrual discomfort, headache and back pain.


Tips for Dolphin Plank Pose (Makara Adho Mukha Svanasana).

Keep these tips in mind while practicing Dolphin Plank pose (Makara Adho Mukha Svanasana).

  • Avoid it if you had a recent back, neck, or spinal injury.
  • Avoid it if you have high blood pressure.
  • Lower your knees to the ground if you need extra support.
  • Rest the forehead on a block when you need to.
  • Relax your shoulders down.
  • Keep your neck aligned with your spine.
  • Align your elbows under your shoulder.
  • Keep the legs engaged and strong.

How to do Dolphin Plank Pose (Makara Adho Mukha Svanasana).

Here are the step by step instructions to practice Dolphin Plank Pose (Makara Adho Mukha Svanasana).

  1. Start on all four.
  2. Lower your elbows down to the mat.
  3. Place your palms sturdily on the floor.
  4. Align your elbows under your shoulders.
  5. Keep your forearms parallel to one another.
  6. Firm your shoulder blades.
  7. Engage your core.
  8. Extend your legs behind you.
  9. Firm your thighs.
  10. Squeeze your legs together.
  11. Keep your legs straight.
  12. Position your heels above the toes.
  13. Lengthen your spine.
  14. Keep your shoulders, hips and ankles aligned.
  15. Keep your neck in line with your spine.
  16. Gaze slightly forward and down.

Summing up:

Practice the Dolphin Plank Pose (Makara Adho Mukha Svanasana) to increase strength in your arms, wrists, back, core and legs. It is a good preparation for more challenging arm balances.

Make sure you practice other basic poses before this one if you are a beginner. This posture requires some strength, focus and endurance. Listen to your body closely and adjust accordingly.

About the Author: Alex Assoune

Alex Assoune Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks four languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.


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