Dolphin Pose
- Target muscle
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- Equipment
- Body weight
- Body part
- Stretching
- Type
- Stretching
Dolphin Pose (Ardha Pincha Mayurasana) is a bodyweight yoga stretch and mobility hold performed on your forearms in an inverted-V shape, like a downward dog on the elbows. It opens the shoulders, hamstrings, calves, and upper back while building light stability through the shoulders and core. It's a calming way to lengthen the back of the body and a common stepping stone toward forearm-supported inversions.
How to do the Dolphin Pose
- 1Start on your hands and knees with your knees under your hips, then lower onto your forearms so your elbows sit directly under your shoulders.
- 2Keep your forearms parallel and shoulder-width apart, pressing them firmly into the floor; either keep palms flat or interlace your fingers loosely.
- 3Tuck your toes under and lift your knees off the floor, sending your hips up and back toward the ceiling.
- 4Walk your feet a few steps toward your elbows until your body forms an inverted V, lengthening through your spine.
- 5Press your chest gently back toward your thighs and reach your heels toward the floor without forcing them down.
- 6Let your head and neck hang relaxed between your upper arms, gaze toward your feet, and breathe slowly through your nose.
- 7Hold for several steady breaths, then lower your knees back to the floor to release and rest in a brief child's pose.
Form tips
- Keep your elbows shoulder-width apart and resist letting them slide outward, so your shoulders stay supported throughout the hold.
- Actively press your forearms down and draw your shoulders away from your ears to create length through the upper back.
- Bend your knees as much as you need if your hamstrings are tight — prioritize a long spine over straight legs.
- Keep your neck soft and your head relaxed rather than craning it up, letting the stretch reach your shoulders and spine.
- Ease into the depth on an exhale and back off if you feel sharp pain in the shoulders, hamstrings, or lower back.
Common mistakes
- Letting the shoulders collapse toward the floor, which loses the upward support and strains the shoulder joint.
- Rounding the upper back instead of lengthening the spine, which shortens the stretch and stresses the neck.
- Letting the elbows splay wider than the shoulders, which destabilizes the base and can pinch the shoulders.
- Forcing the heels flat and locking the knees hard, which overstretches tight hamstrings and calves instead of easing them open.
- Holding your breath while you grip the pose, which builds tension and cuts the hold short rather than letting it relax open.
Frequently asked questions
What muscles does Dolphin Pose stretch?
It primarily stretches the shoulders, hamstrings, calves, and the spine and upper back, while the shoulders and core work lightly to hold the inverted-V shape steady.
What's the difference between Dolphin Pose and Downward Dog?
They are the same inverted-V shape, but Dolphin Pose is supported on the forearms instead of the hands. Coming down to the elbows shortens your base, which puts more of the stretch and stability demand on the shoulders and upper back.
Is Dolphin Pose good for beginners?
Yes. It's a beginner-friendly stretch, and you can make it easier by bending your knees and keeping your feet farther back so your spine stays long without forcing the hamstrings or shoulders.
How long should I hold Dolphin Pose?
Hold for about 5 to 10 slow breaths, roughly 20 to 60 seconds, and repeat for 2 to 3 rounds. Back off any time you feel sharp pain or your shoulders start to collapse.
