[Pose Of the Week] One-Legged Dolphin Pose (Intermediate)

Stretch the lower body & strengthen the upper body while improving balance, focus, & more with One-Legged Dolphin Pose…

One-Legged Dolphin Pose (Eka Pada Makarasana or Catur Svanasana) – also known as Dolphin One Leg Up Pose or One-Legged Turbo Dog Pose – is an intermediate-level forearm balance pose that strengthens the arms, shoulders, back and core muscles, improves balance, and stretches the legs, ankles, feet, shoulders, and hips. It may also help to relieve neck pain, insomnia, fatigue, and symptoms of menopause.

Traditionally, this pose is believed to improve digestion and concentration, calm the nervous system, stimulate the internal organs, and balance all chakras from the Sacral chakra upwards. This is a great pose to do when you’re feeling tired or stressed.

While similar to Three-Legged Dog Pose, this pose requires more strength in the upper back and shoulders, and also has a more strengthening effect on the core muscles.

Modifications & Contraindications:

If you are new to the pose and have trouble balancing, you may practice near a wall, placing your raised foot against the wall for balance. You may wish to place a folded blanket under your forearms for support and comfort.

Those with glaucoma, high blood pressure, or injuries or recent surgery to the arms, shoulders, back, or hips should skip this one. Women who are beyond the first trimester of pregnancy should also avoid this pose.

How to Do One-Legged Dolphin Pose:

Step 1:
Start in Dolphin Pose (Makarasana), positioning your hands and feet shoulder-width apart and lifting your hips towards the ceiling. Your body should form an inverted “V” shape.

Step 2:
Shift your weight forward onto your right leg while simultaneously lifting your left leg up and extending it towards the ceiling. Ensure that your left leg remains straight and strong.
Step 3:
Flex your left foot, pointing your toes towards the back of your mat. This action engages the muscles in your leg and promotes better balance.
Step 4:
Maintain level and square hips, making adjustments as necessary. Engage your core muscles to assist with this alignment while also adjusting the positioning of your hands and feet slightly.
Step 5:
Hold the pose for a few breaths, focusing on your breath and concentrating on maintaining your balance.

Step 6:
To release the pose, lower your left leg back down and return to Dolphin Pose. Take a few moments to rest and breathe here before repeating the sequence on the other side.