Build flexibility and upper body strength with Dolphin Pose…
Dolphin Pose (Ardha Pincha Mayurasana) is a beginner-to-intermediate yoga pose that helps to strengthen your shoulders and back, while improving flexibility in the hamstrings. Inversion poses like Dolphin are also known for helping to center the mind and calm the nervous system, and may be beneficial for your internal organs as well.
The quick video below demonstrates how to do Dolphin pose, as well as a few tips for beginners. If you have tight hamstrings, you may bend your knees slightly, and concentrate on gradually straightening your legs and working your heels towards the floor. You may also start the pose in a wider stance (feet further away from your elbows), and eventually work your way into the full pose.
This pose can be done on its own as a part of a beginner or intermediate yoga sequence or as a preparatory pose for Peacock Pose.