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[Pose Of the Week] Build Core Strength With Dolphin Plank Pose (Beginner)

How to do Dolphin Plank Pose

Dolphin Plank Pose will help you strengthen your core, upper body and more, while sparing your wrists…

Dolphin Plank Pose (Makara Adho Mukha Svanasana) – also known as Elbow Plank Pose – is a great beginner-level yoga pose that helps build strength in the upper body and core muscles. A strong core is essential for many yoga poses, so this pose is a good way to start preparing your body for more challenging yoga poses, especially if you don’t have a lot of core strength. Dolphin Plank also helps to strengthen the arms, shoulders, chest, and glutes, and it is also a calming pose that may help to alleviate stress and depression.

This is also a good pose for those who have wrist problems that make it difficult to do Full Plank Pose.

You can modify this pose by keeping your knees on the ground if you need to, until you build enough core strength to lift into the full pose.

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Those who have shoulder injuries should use caution when doing this pose, or avoid it altogether.

Here’s how to perform Dolphin Plank Pose:

1.) Begin on all fours.

2.) Lower your forearms to the ground so that your elbows are in-line with your shoulders. Forearms can be parallel to one another with your palms face down, or you can clasp your hands together.

3.) Tuck your toes, lift your knees off the ground, and step your feet back so that your legs are long. Reach back through your heels and forward through the crown of your head, keeping a long spine. Engage your navel to your spine and breathe here for at least three deep breaths.

Read more + watch a quick tutorial at MSN.com

 

Don't Make These Yoga Mistakes!

Did you know that there are 3 mistakes many new yoga practitioners make that can severely reduce your results?

Check out this quick video to learn how to avoid these mistakes and get the most out of your yoga practice:

Watch the Video

About the author

Rose S.


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