The Dolphin Plank
Focus: Arms Level: Beginner Total Time: 30 to 60 seconds Indications: concentration Contraindications: carpal tunnel syndrome, shoulder injury
The Dolphin Plank
Note:
The dolphin plank builds strength in your shoulders, neck, and spine while strengthening your core. Individuals with carpal tunnel syndrome or shoulder injuries should avoid this pose. The dolphin plank differs from the straight plank, in that the forearms rest on the ground, whereas in the regular plank, your upper body is supported by your hands and wrists and your arms are straight.
Pose Instruction
- Begin in downward-facing dog. Start on your hands and knees with your shoulders directly above your hands and your hips above your knees. Press your hips straight up until both legs and arms are straight. Let your neck continue the straight line of your back from hips to head. Breathe deeply and slowly.
- Breathe in and pull your body forward until your shoulders are directly above your wrists. This should bring your body parallel to the ground with your arms perpendicular to it.
- Press the outsides of your arms in and forcefully press the underside of your index fingers into the ground. Lower your elbows to the ground. Tense your shoulders, contracting them together and then expanding them away from your spine. At the same time, expand your collarbone from your chest.
- Press the front of your thighs upward while allowing your tailbone to resist the ground as it naturally elongates down toward the soles of your feet. Lift your head until the back of your neck is parallel to the ground and gaze straight downward. Stay in this position for 30 to 60 seconds.
Disclaimer
In this article, I have shared The Dolphin Plank : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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