Today, we’ll discover dolphin pose. This yoga stretch strengthens the core, arms and legs while opening up the shoulders.

How to do Dolphin Pose

  • Come to your hands and knees onto the floor. Align your knees directly below your hips and your forearms pressing into the floor with your shoulders directly above your wrists. Press or clasp your palms together.
  • As you exhale, curl your toes under, lifting your knees off the floor. Start out by keeping the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone while lifting your sit bones to the sky.
  • Keep pressing the forearms firmly into the floor. With strong shoulder blades, widen them away from the spine. Hold your head between the upper arms without letting it hang or press against the floor.
  • Take the pose further by straightening your knees. Keep the upper back flat as you continue to press the sit bones up and the chest away from the floor.
  • Hold the pose for 30 seconds to one minute. To release the pose, place your knees to the floor while exhaling.

*Caution: Do not perform dolphin pose if you have a shoulder or neck injury.

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