The Dolphin
Focus: Arms
Level: Beginner
Total Time: 3o to 60 seconds
Indications: osteoporosis, digestion, high blood pressure, sciatica, asthma
Contraindications: modification for neck injury, shoulder injury
The Dolphin
Note:
The dolphin strengthens your arms and legs, at the same time stretching your feet and shoulders. Regular performance can fend off the development of osteoporosis and may improve digestion. It can also provide relief for high blood pressure, sciatica, and asthma. If you have experienced a neck or shoulder injury, keep your knees bent throughout this pose.
Pose Instruction
- Begin by getting down on your hands and knees on the ground. Align your knees with your hips. Place your forearms flat on the ground with your wrists aligned with your shoulders. Clasp your hands together and firmly press your forearms into the ground.
- Flex your toes, breathe out, and lift first your heels, then your knees off the ground, straightening your legs until your knees are only slightly bent. Elongate your tailbone down from your abdomen and gently press it into your pubis. Raise your sitting bones into the air and draw your inner legs into your groin through your inner ankles.
- Tense your shoulder blades across your back, extend them out from your spine, and press them down toward your tailbone. Keep your head stationary between your upper arms without letting it droop.
- If you have never incurred a neck or shoulder injury, you can straighten your knees at this point. If your upper back naturally rounds, you do not have to straighten it. Actively elongate your tailbone and raise the top of your chest away from the ground.
- Remain in this position for 30 to 60 seconds. To release yourself from this pose, breathe out and lower your knees to the ground.
Disclaimer
In this article, I have shared The Dolphin : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
This Blog is not meant to be used to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own doctor.
The publisher are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any application, action, treatment, or preparation, to anyone reading or following the information in this blog.
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