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Exercise guide
Dolphin Pose
An inverted V held on the forearms: the hips lift towards the ceiling while the shoulders take the load, which makes it the standard preparation for forearm inversions.
What this exercise works
- Muscles
- anterior deltoid · trapezius · hamstrings · serratus anterior
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Kneel and place the forearms on the floor shoulder-width apart with the elbows under the shoulders.
- Tuck the toes and lift the hips up and back until the body forms an inverted V.
- Press the forearms down and draw the shoulders away from the ears; let the heels stay high.
- Hold the position for the prescribed time, keeping the neck relaxed between the arms.
- Lower the knees to the floor to come out.
Technique cues and common mistakes
- Keep the elbows from sliding apart; a strap around the upper arms holds the width.
- Bend the knees generously so the spine stays long instead of chasing straight legs.
- Walk the feet slightly closer to the elbows to take more weight into the shoulders.