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  • Connect
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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
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Dolphin Pose Tutorial & Tips for Beginners

January 26, 2021 //  by Di Hickman//  8 Comments

Each month for my Patreon community I release two exclusive long-format yoga classes. The community voted this month to have a 60-minute class focused on Dolphin pose. It’s a strong inversion, so let’s do a deep dive into a Dolphin Pose tutorial.

Dolphin Pose tutorial, tips & tricks

There is so much going on with this pose. Strength, balance, core, and flexibility. We’ll discuss who shouldn’t do the pose, prep poses to nail before attempting dolphin. A step-by-step tutorial, and tips & tricks. Either read on or press play on the video below.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits

Who shouldn’t do dolphin?

As I said it’s a strong pose. Core, strength, flexibility, and balance. But, there are people that this pose is NOT suitable for:

  • Glaucoma
  • Stroke
  • High Blood Pressure
  • Migraine
  • Shoulder injury

As with any exercise use your own discretion. Listen to your body. Never push through any pain. If something feels wrong, don’t do it. Step back, do less. Work on the preparatory poses and exercises below.

2 Poses to nail before dolphin

Before you even attempt dolphin, I suggest having two poses in your practice. Those are downward dog, and forearm plank. Downward dog gives you the feeling of being inverted, head below the heart, and the length from hip, heart to hands.

downward facing dog
forearm plank

Forearm plank is valuable prep for dolphin as you can work on pushing through the forearms. It also tells you a lot about your shoulders. When doing forearm plank do your arms make a square or triangle? This is going to be telling later in how your shoulders move in dolphin.

Dolphin Pose Tutorial

Ok, assuming you have none of the conditions that would prohibit you from Dolphin and you nailed the prep poses, yay, let’s begin the Dolphin pose tutorial! Start on the hands and knees. Walk the hands a little further forward, sitting the hips back a little, bring the forearms to the floor. With the forearms parallel to each other. Draw the navel to the spine engaging the core, push through the forearms and lift the pelvis up. Just like you would for downward facing dog, keeping the alignment line of hips, heart and elbows begin walking the feet towards the elbows.

dolphin pose

Notice:

  • How do you feel going upside down?
  • Any tension in the shoulders?
  • Did the forearm position change as you lifted the hips?
  • Can you keep the core engaged?
  • Is the head in line with the spine?
  • What thoughts occur in the pose?
  • Where do you feel strong/weak?

As you notice all these things, holding the pose for a few breaths. Exit the pose the same way you came in. Walk the feet back, drop the knees to the floor. Then either sit into child’s pose, resting the arms, or slowly come to kneeling and stretch the arms behind you. Whatever feels right for your body.

Ardha Pincha Mayurasana tips & tricks

As we connect more with our body in yoga, we notice small differences. In the pose, when you lift the pelvis, do the hands come in narrower than the elbows? Perhaps forming a triangle, like you would for a headstand. Or do you have a square, with the forearms remaining parallel?

triangle vs square base of support for forearms in dolphin

Dolphin is a preparatory pose for forearm balances, so we should be focusing on the wider square base of support. If you struggle with this in dolphin, work on the arms being parallel in the forearm plank. Then practice dolphin with a block. You can also use a strap above the elbows.

dolphin with block

Optimally we’re looking for a line from the hips, shoulders and elbows. If your shoulders lack sufficient mobility that line will be broken. You can see the difference below. Without overhead shoulder mobility the upper arm, head and chest comes forward, rather than pushing down to lift up.

shoulder alignment in dolphin pose

There is an easy test to see if this is your issue. Grab a chair, then, set yourself up kneeling in front of the chair and bring the elbows on top of the seat. If you can make a line from, elbows to shoulders to hips then you have good shoulder mobility. If the line is broken, then work on the range of movement in your shoulders.

dolphin pose shoulders on chair

There are always two sides to the coin and while we covered strength and mobility, this pose also needs core. It’s too easy to dump into the lower back. Ensure you draw the navel to the spine. It’s a tiny difference but the pose feels so much more stable when you do this!

dolphin pose with and without core engagement

So, hopefully, you found some helpful tips and tricks in this dolphin pose tutorial. If you have any questions about dolphin, or other poses, let me know in the comments! I’m always here to assist you in your practice.

Want more dolphin?

If you’re looking for a full 60-minute class all about dolphin then join my Patreon community. For just $10 a month you get two new yoga classes a month. This month we’re exploring dolphin pose, including warming up, preparatory poses, and cool down. It’s a great way to support me while exploring the movement of your yoga practice. Join here.

Questions

  • Is dolphin a pose you are able to do?
  • Do you have any of the contraindications for dolphin?
  • How is the range of movement in your shoulders?
Previous Post: «Yoga teacher seated in chair side angle pose Chair Yoga 15 minutes routine for all levels
Next Post: Yoga for energy beginners 15-min flow yoga for energy beginners»

Reader Interactions

Comments

  1. Su Chanprasong

    January 31, 2021 at 4:24 pm

    I love your alignment and your explanation and you modifications too. You really inspired me to practice now!

    Reply
  2. Marjie Mare

    January 28, 2021 at 7:45 am

    I have tried this pause and think I am doing it well. Thanks for sharing.

    Reply
  3. Monidipa

    January 28, 2021 at 7:45 am

    Dolphine pose used to help me a lot during migraine and it is really effective. It is great that you have added all the pros of it…

    Reply
  4. Lori Bosworth

    January 28, 2021 at 5:56 am

    I have done downward dog pose before but have never done dolphin pose. Your tutorial is very helpful!

    Reply
  5. Shar

    January 28, 2021 at 5:16 am

    This is a very interesting step by step tutorial of the dolphin pose. I also appreciate that you mentioned who should avoid it, for health reasons.

    Reply
  6. Nisha

    January 27, 2021 at 5:21 pm

    Wow, this is an amazing pose, I am familiar with the downward dog pose. Great explanation of the dolphin pose it needs a little expertise I think, but hope to try that sometime as well. Wonderful post and inspiring as well.

    Reply
  7. Lyosha

    January 27, 2021 at 7:16 am

    I am super grateful on your pincha tips. I have hard times with this pose, I just don’t get it. If I get help I can stand there with no issues but getting there is still a mystery to me

    Reply
  8. Azubike Eze

    January 26, 2021 at 12:46 pm

    It’s inspiring to watch you doing your yoga poses. I bet you are reaping the benefits. Your creativity truly shines.

    Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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