Dolphin Plank
- Focus: Neck
- Level: Intermediate
- Total Time: 30 to 60 seconds
- Indications: stress, depression, osteoporosis (preventative)
- Contraindications: modification for shoulder injury, neck injury
Dolphin Plank
Note:
The dolphin plank works your neck muscles and stretches your lower legs, shoulders and arches. It builds strength in your legs, arms and core muscles. Regular performance of this pose can reduce the likelihood of developing osteoporosis. It offers stress relief and has been found helpful in treating depression.
Pose Instruction
- Begin in the dolphin pose Stand on your hands and knees. Place your forearms flat on the ground with your elbows aligned with your shoulders. Clasp your hands together and firmly press your forearms into the ground. Press your hips up to the sky until your legs are straight.
- Bend your knees and step your feet behind you until your legs are straight. Your body will be parallel to the ground. Your shoulders should stay directly above your elbows. If you have a shoulder injury, use blankets to support your torso. If you have a neck injury, support your forehead on a yoga block or a chair seat.
- Press your forearms and elbows into the ground. Activate your shoulder blades across your back and spread them outward. Expand your collarbones as well.
- Push your thighs toward the sky while elongating your legs from your tailbone to the soles of your feet. Pull your belly button up toward your spine, resisting the urge to let your back sag. Lift your head from the back of your neck until it is parallel to the ground and gaze straight downward.
- Remain here for several breaths. To release yourself, breathe out and allow your knees to release to the ground, then lower your chest, bringing your arms down to your sides, resting face down on the ground. Let your muscles relax as you continue to breathe slowly and deeply.
Disclaimer
In this article, I have shared Dolphin Plank : Yoga For The Neck. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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