Dolphin Pose FAQs

The Sanskrit name for dolphin pose is Ardha Pincha Mayurasana. This asana works to stretch and strengthen your entire body.


Dolphin provides a deep hamstring stretch that extends to the calf muscles and arches of the foot. This pose also focuses on improving flexibility in your shoulders.

It builds the core strength that you need for more advanced inversions, such as shoulder stand.

Preparatory Poses

Warm up with a few sun salutations before practicing this asana.

Open the backs of your legs in standing forward bend, also known as Uttanasana.

forward fold

Fire up your core in plank pose (Phalakasana) or in forearm plank pose.



Lower onto your hands and knees. Position your hips directly above your knees.

Place your forearms on the floor and interlace your fingers. Firmly press your palms together. Bring your shoulders directly above your wrists. Actively press your forearms into the floor.

Curl your toes under (like you would do in downward facing dog).

Lift your knees and sitting bones toward the ceiling.

To start, feel free to keep a gentle bend in your knees and allow your heels to lift away from the floor a bit.

Beginning with your inner ankles, draw your inner legs up into the groins.

Firm your shoulder blades against your back. Draw them toward your tailbone.

Gently lower your knees back down to the floor on an exhale to release.