Forearm Adho Mukh Svanasana (Dolphin Pose) Steps, Benefits and Precautions


Dolphin pose 🐬 (Forearm adho mukh svanasana)

Dolphin pose or forearm down adho mukh svanasana is a beginner’s pose. It’s a great alternative pose for downward facing dog pose. It prepares body for inversion. The preparatory poses for dolphin pose are such as downward facing dog (adho mukh svanasana). Plank pose, cow face pose (gomukhasana).standing forward bend (Uttanasana).


  • Come into tabletop position. Keep your knees directly below your hips and your hands directly below your left shoulders.
  • Now place your forearms on the floor, keeping your shoulders are directly above your elbows. Press them into the floor. Keep your shoulder open and your palm shoulder width apart. You can also press the palms of your hands together and interlace the fingers.
  • Exhale and curl your toes under and lift your knees away from the floor. Keep your knees slightly bent to find length in the spine and heels lifted.
  • Then extend your legs and lower your heels towards the floor.
  • Extend your hips up to the ceiling. Lift your sitting bones  up and draw the tailbone down.
  • Press your arms actively  on to the floor and draw your inner legs up into the groin.
  • Keep maintaining space between your shoulder blades while keeping them firm down onto your back.
  • Your head should be in between of your arms, and keep the head off the floor.
  • Hold the pose for 10-15 seconds.
  • To release the pose exhale and bring your knees down to the floor and stay in child pose.
  • Repeat 5 times in the beginning.


Benefits :-

  • The dolphin pose improves digestive system.
  • It activates the arches of the feet.
  • This pose help in relieving stress and mild depression. And also keep your mind calm.
  • It stretches and strengthen almost all the parts of your body such as arms, shoulders, upper body, legs, thighs, hips.
  • It helps in curing menopause symptoms and menstrual discomforts.
  • It helps preventing osteoporosis.
  • It is great alternative pose for downward facing dog pose. Those who have sensitive wrist can practice dolphin pose instead of practicing downward facing dog pose.


Contradiction / precautions :-

  • During the pose keep your neck relaxed and in line with the spine.
  • Avoid practicing this pose if you have shoulder injury.
  • If you have pain in shoulder or elbow, you can keep your knees bent.

Utkatasana (Chair pose) Steps, Benefits and Precautions


Actress Priya Mohane

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