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Pose Summary

Dolphin Pose is a great strength and stability building posture. It increases flexibility in the hamstrings and has many of the benefits of other inversions including increased blood circulation to the brain. It is also the prep pose for Forearm Balance.

Yoga Collective - Dolphin Pose


Step 1

Start in tabletop position on your hands and knees.  Hands are shoulder distance apart and directly under the elbows and shoulders. Fingers are spread wide, the folds of the wrists are parallel to the short edge of the mat and the middle fingers point directly forward. The knees are hips distance apart and directly under the hips. 

Step 2

Gently lower the elbows and forearms down to the earth. They should be shoulder distance apart and the elbows are directly below the shoulders. The forearms are parallel to one another. Distribute the weight evenly across the forearms.

Step 3

Tuck the toes and lift the knees of the earth. Reach the hips and sit bones up and back. Keep a bend in the knees as you work on lengthening the spine. Keep pressing down through the forearms and roll the shoulders away from the ears. Broaden across the collarbones. 

Step 4

Keep a long spine as you gently straighten the legs to your level of flexibility. The shape your body is looking for here is an upside down “V”.

Step 5

Engage the belly gently by drawing the navel in and up towards the spine. 

Step 6

Once you have straightened the legs, maintain a long spine and start to walk the feet in towards the elbows. If you notice your spine starting to round walk the feet back a bit. 

Step 7

Relax the head but do not let it dangle. Soften the gaze to between your legs.

Step 8

To release, exhale and gently bend the knees to rest them back on the earth. Press yourself back into a Child’s Pose by bringing the big toes together, the knees a little wider than the hips and sit the butt onto the heels. 


  • Strengthens and tones the shoulders, arms, upper back, and legs. 
  • Brings flexibility to the spine, hamstrings, calves, and arches of the feet
  • Therapeutic for headaches, insomnia, fatigue, sinusitis, asthma, flat feet, and menstrual discomfort
  • Promotes concentration 
  • Improves digestion


  • Shoulder, back, arm, or neck injury
  • High blood pressure
  • Eye or inner ear infection