Dolphin Pose - Ardha Pincha Mayurasana

Dolphin Pose - Ardha Pincha Mayurasana - YAnvaYoga


Dolphin Pose, or Ardha Pincha Mayurasana (ar-duh PIN-chuh my-YUR-AH-sah-nah) is a great beginning yoga pose for many reasons. It strengthens the shoulder girdle, which is weak for most students just starting yoga. Dolphin Pose (Ardha Pincha Mayurasana) also engages the core muscles we need for forearm stand, headstand, and more.

In this way, Dolphin Pose is an excellent pose for preparing beginning yoga students for being upside down in any kind of inversion that relies on shoulder stability.

Step-by-Step Instructions

Step 1
Start the Asana by getting down on your knees and hands.
Step 2
Keep your forearms on the floor; ensure that your elbows and shoulders are in the parallel line.
Step 3
Now raise your spine (back) and buttocks as you tuck your toes and keep your legs straight.
Step 4
Make sure that, your shoulder blades should be firm and into your ribs. Now release (free) your neck by raising your shoulders away from ears.
Step 5
After that walk in towards your arms.
Step 6
At that point take 4 to 6 deep breaths. Take three long and deep breaths and hold the Position for 30 to 60 seconds.

Benefits and Contraindications


Opens the shoulders and upper back

Lengthens the spine

Stretches the hamstrings

Builds upper body strength

Stimulates the nervous system


Recent or chronic arm, back or shoulder injury or inflammation

High blood pressure


Photo poses in different angles

Modifications, Props and Tips

  • You can practice this pose by pressing your heels against the wall.
  • You can hold on to a yoga block between the hands instead of interlocking your fingers.
  • To avoid your elbows from spreading out to the sides, a yoga strap can help to lock your elbows in one position.
  • You can place a folded blanket under your elbows to do the pose comfortably.
  • Do not force yourself to touch your heels to the ground. You may use a block under your heels.
  • You may also press your inner wrists firmly to the ground.
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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.