기본 콘텐츠로 건너뛰기

Dolphin Plank Pose: Step-by-Step Instructions

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.



Dolphin Plank Pose: Step-by-Step Instructions

Step 1
Start in Dolphin Pose, knees bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.


Step 2
Press your inner forearms and elbows firmly against the floor. Firm your shoulder blades against your back and spread them away from the spine. Similarly spread your collarbones away from the sternum.



Step 3
Press your front thighs toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of your skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.


Step 4
Stay anywhere from 30 seconds to a minute. Then, release your knees to the floor with an exhale.





Pose Information

Pose Level

1

Contraindications and Cautions

Shoulder injuries, support torso on a bolster; neck injuries, support forehead on a block

Preparatory Poses

  • Plank Pose

Follow-up Poses

  • Salabhasana (arms only)

Beginner's Tip

Relieve any neck tension by resting your forehead on a block set between your forearms.

Benefits

  • Calms the brain and helps relieve stress and mild depression
  • Stretches the shoulders, hamstrings, calves, and arches
  • Strengthens the arms and legs, and core
  • Helps prevent osteoporosis

댓글

댓글 쓰기

이 블로그의 인기 게시물

Stretches and stimulates the muscles of the belly and front of the neck. Fish Pose

It is said that if you perform the fish pose in water, you will be able to float like a fish. Fish Pose: Step-by-Step Instructions Step 1 Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso. Step 2 Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, ...
댓글 쓰기
자세한 내용 보기

Yoga exercise for Lower Back. Reverse Pigeon Pose

Yoga exercise for Lower Back. Reverse Pigeon Pose   Reverse Pigeon Pose is considered a base pose as reverse pigeon pose variations can be derived from this pose. Reverse Pigeon Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flow. Anatomy Reverse Pigeon Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus: Lower Back Hamstrings Hips Pelvic Reverse Pigeon Pose. Step-by-Step Instruction With the back supported on the floor, bend the legs by placing the feet on the floor close to the lower back . Here place the left foot ankle on the right knee with the sole pointing outward and then bring the right knee close to your chest by holding it with your arms at the outside of the right knee. Keeping the breath under control slowly press the right knee deeper into the chest with exhalation and feel the lower hip tight...
댓글 쓰기
자세한 내용 보기

Strengthens the wrists, arms, and abdomen. Scale Pose

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana. Scale Pose: Step-by-Step Instructions Step 1 Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips. Step 2 Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor. Step 3 Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time. Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs. Benefits Strengthens the wrists, arms, and abdomen Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the ...
댓글 쓰기
자세한 내용 보기