How To Do Dolphin Plank Pose (Makara Adho Mukha Svanasana)

Dolphin Plank Pose, also known as Makara Adho Mukha Svanasana in Sanskrit. This dynamic practice combines two traditional yoga poses. It creates a workout that will test you and give you a sense of empowerment.

Experience dolphin pose strength combined with core-strengthening stability. For a challenging yet energizing spiritual workout. Find out more about this fantastic form right now!

The Yoga Dolphin Plank Pose can help you improve your practice. It’s useful for both beginners and experienced yogis. Safety should always come first! Let’s get started. We need to investigate all the methods and alignment required for this powerful pose.

Video – Dolphin Plank Pose

Step-By-Step Instructions

  1. Start in Dolphin Pose. To get into Dolphin Pose, come onto the floor on your hands and knees. Set your knees below your hips. Place your forearms on the floor with your shoulders above your wrists. press your palms together and your forearms into the floor.
  2. Move into Dolphin Plank.  From Dolphin Pose, on an exhale, step back to extend your legs behind you, like you would in a traditional Plank Pose.
  3. Align Your Body. Keep your torso parallel to the floor and your legs straight, in line with the rest of your body. Ensure that your tailbone is lengthening towards your heels. Engage your core to support the spine.
  4. Check Your Shoulder Position. Your shoulders should be stacked above your elbows. Keep your forearms straight and parallel to the sides of your mat.
  5. Look Forward: Keep your gaze ahead of your hands to maintain a relaxed neck.
  6. Hold the Pose. Try to maintain this pose for 5 breaths or as long as you can maintain good form.
  7. Release. To exit the pose, lower your knees to the floor on an exhale. Take a few breaths, and then sit back on your heels to come into Child’s Pose for a few moments of rest.

Always listen to your body and come out of the pose if you feel any sharp or pinching sensations.

As your strength and stamina increase, you will be able to hold the pose for longer periods.

And like all yoga poses, it’s the quality of the pose that matters, not how long you can hold it. Enjoy your practice!

7 Benefits of Dolphin Plank Pose

Here are some of the benefits Makara Adho Mukha Svanasana:

  1. Strengthens the Upper Body. This pose helps in strengthening the arms, shoulders, and the upper back. It can increase upper body strength and endurance over time.
  2. Enhances Core Strength. This pose is excellent for strengthening the core muscles. It includes the abs and lower back. These muscles are crucial for stability and can help improve balance and posture.
  3. Improves Stability. This pose can help improve stability as it strengthens the core and upper body. It can be particularly helpful in enhancing balance and coordination.
  4. Tones the Abdominals: The posture is a great way to tone and strengthen the abdominal muscles. This can help improve the appearance of your midsection.
  5. Boosts Metabolism. This pose can also stimulate the digestive system. It helps boost metabolism and aids in weight loss.
  6. Reduces Stress and Anxiety. Like many yoga poses, Dolphin Plank can help reduce stress and anxiety. It promotes focus on the breath and the body. This can help distract from stressful thoughts. It can also promote a sense of peace and relaxation.
  7. Improves Circulation: This pose can also enhance circulation throughout the body. It can boost energy levels and improve health.

Remember to always listen to your body when practicing yoga. The asana has many benefits. But, avoid or change it if you have shoulder, neck, or wrist injuries.

It’s always a good idea to work with a knowledgeable yoga instructor. They can ensure that you’re doing the poses correct and safe.

Dolphin Plank Pose / Canva


It’s crucial to warm up and stretch your muscles before entering the pose. Your body might be better prepared for the poses. You can do some light stretching exercises, like forward bends or seated twists.

It’s also crucial to focus on your breathing as you warm up. As you start each motion, take a few calm, deep breaths in through your nose and out through your mouth.

This will ease any tension before involving it further with the pose and keep you focused on the here and now.

Additionally, proper body alignment is essential when performing yoga poses like this one. All your muscles should be used throughout the entire practice.

Keep your core tight while rising your hips toward the ceiling in the dolphin position. Keep your feet pressed into the ground during a plank hold.

Maintaining appropriate form helps to assure safety and stability in each posture. This way, you can get the most from each posture.

Makara Adho Mukha Svanasana Pose / Canva

Common Mistakes To Avoid

Now that you understand the steps to perform this posture. It is important to recognize common mistakes. Learn how to avoid them.

When practicing this pose, wrong alignment, improper breathing or incorrect positioning. This can result in an ineffective practice.

But, with mindful attention, you can correct these errors. Your practice will become more effective.

Mistake How To Avoid
Wrong Alignment Pay careful attention when setting up each of your body parts for proper alignment
Improper Breathing Focus on inhaling deeply through the nose and exhaling fully through the mouth
Wrong Posture Keep a straight line from head to tailbone while engaging the core muscles
Wrong Timing Move slowly into each posture and hold for at least five breaths before releasing
Incorrect Position Make sure your wrists are directly under your shoulders – adjust as necessary until they feel comfortable

By recognizing and avoiding these common mistakes during yoga practice. One can ensure safety as well as effectiveness of their poses.

Align and time your movements. Combine with deep breath work. This will give you a strong foundation for your practice.

Tips For Advanced Practitioners / Canva

Tips For Advanced Practitioners

Are you an advanced practitioner? Are you looking to challenge yourself with the yoga Dolphin Plank Pose? If so, taking it up a notch.

Start in the low-plank position. Lift your hips and press your chest towards your thighs. Move into an arm balance dolphin.

This will create a deep backbend stretch. It not only strengthens the core muscles, but also opens the heart chakra.

You can further intensify this pose by using advanced breathing techniques. For example, you can try alternate nostril breath or Ujjayi Pranayama.

For an even greater challenge in yoga dolphin pose, try lifting one foot off the ground. Maintain your balance on one arm!

The key to mastering these more difficult poses is balancing strength with flexibility.

Holding any challenging pose for too long without proper preparation could be dangerous. So, take time to build up your strength and endurance before attempting such postures.

Makara Adho Mukha Svanasana Yoga Pose / Canva

How Long To Hold Makara Adho Mukha Svanasana?

It’s time to get serious about the yoga Dolphin Plank Pose. Are you ready? To benefit from this powerful asana, consider how long you should hold it.

The length of your hold and duration of practice will depend on your individual level of fitness. It will also depend on your experience with yoga poses.

For more advanced practitioners, we recommend a longer hold of up to two minutes. This is enough time to feel the full effects of the pose. It also allows ample rest between each repetition.

For beginners or those who are new to this position, a shorter hold may be best. This can help avoid injury and soreness. Aim for around 30 seconds at first and increase over time if desired.

Sequences Combining The Pose With Other Asanas

Combine the yoga dolphin with other asanas. This is a great way to challenge your core strength and flexibility.

You can create an interesting flow by transitioning from one pose to another. This creates a unique sequence that will work all your muscles.

There are many creative ways to combine different poses into a Dolphin Plank Pose flow. Such as including downward dog, cobra or upward facing dog for some added variety.

Additionally, there are several variations on the plank pose itself. You can use them to customize your practice and target specific muscle groups.

To switch up your routine, consider adding some arm balances like crow pose or side planks. You could also try backbends like wheel pose or bridge pose.

This will help increase your range of motion. It will also strengthen and tone your body.

Benefits For Specific Health Conditions

Ah, the “Dolphin Plank Pose”, you might say. Why is it so special? Well, let me tell you, my friends: its benefits are simply incomparable!

Here’s a sneak peak at what this power-pose can do for specific health conditions:

Health Condition Benefits
Joint Pain Reduced inflammation and improved mobility
Anxiety Relief Reduced stress hormones in body
Better Circulation Increased blood flow throughout body
Diabetes Management Improved insulin sensitivity
Improved Respiration increased oxygen intake

Safety Precautions And Contraindication / Canva

Safety Precautions And Contraindication

We have discussed the potential health benefits of Dolphin Plank Pose. Now, it is important to consider safety precautions before attempting this pose.

As a beginner yogi, your safety should always come first. It should be paramount in any practice you undertake.

Here are some considerations when practicing Dolphin Plank Pose:

  • If you experience pain or discomfort in the wrists or shoulders. Use yoga props such as blocks or bolsters if necessary.
  • Always listen to your body. If something doesn’t feel right, don’t force it! You can change the pose with blocks or cushions until you gain strength and mobility.
  • Pay special attention to alignment. Make sure your elbows line up below your shoulders and keep an engaged core throughout the pose.

Safety is key to every yoga practice. Take time to research poses before attempting them. Ensure they are safe for you given any existing health conditions.

Precautionary Measures For Beginners

When starting the Dolphin Plank Pose in yoga, consider beginner safety measures first. This pose can be challenging for experienced yogis.

It is intense and high-intensity. As such, it is essential to take precautionary steps before attempting this posture. This will prevent any injuries or discomfort.

Below are some tips on how beginners can start practicing yoga dolphin plank:

Tips Beginner Safety Measures
Take your time Start slowly and build up gradually over time until you’re comfortable with the technique
Engage core Make sure to engage your abdominal muscles while holding the pose in order to help stabilize yourself throughout the practice session
Maintain balance Keep your body aligned by focusing on keeping your hips squared and shoulders back during the pose
Listen to your body If at any point during the practice session you feel uncomfortable or experience pain, stop immediately
Use modifications/props if needed If necessary, use props such as blocks or bolsters for extra support

Considering these precautionary measures can ensure safe execution of the posture without causing harm or injury.

With mindful awareness and dedication, beginning practitioners can easily enjoy all of the benefits of Dolphin Plank!

Yoga Dolphin Plank Pose / Canva

Frequently Asked Questions

What Are The Differences Between A Standard Plank Pose And A Yoga Dolphin Plank Pose?

Plank variations can target different body parts. The yoga dolphin plank position challenges flexibility and strength seekers. What distinguishes this advanced plank from the standard one?

Each exercise’s core muscular work is the key difference. The basic plank involves holding yourself up with your arms. You also need to maintain your torso straight.

This targets abdominals, shoulders, and back. The yoga dolphin plank stance is harder than its predecessor. It requires you to lift one leg at a time.

This pose requires joint mobility and muscle control. Yoga dolphin planks need shoulder flexion.

They also need hip extension and ankle dorsiflexion to establish proper alignment. Regular practice improves balance and coordination.

What Other Yoga Poses Can Be Combined With The Yoga Dolphin Plank Pose?

Yoga poses can be combined to make more complicated and intriguing sequences. Some plank position variants can make your workout harder. The Yoga Dolphin Plank Pose combines two powerful poses.

Starting with your forearms on the ground, thrust up into Downward Facing Dog. From here, stretch your fingers wide and press down hard into the mat.

Lift one leg at a time until both legs are behind you and parallel to the floor. Keep your core engaged throughout this position to maximize its advantages.

Is The Yoga Dolphin Plank Pose Suitable For People With Back Pain?

Talk to your healthcare provider first, if yoga is suitable for you!

‘A healthy body is a happy mind’, especially for back pain sufferers. The yoga dolphin plank stance might ease your discomfort. It won’t strain your restricted flexibility.

This back-pain-relieving stance has various advantages over others. First, it strengthens abdominal and arm muscles, which are crucial for healthy posture.

Second, utilize blocks or blankets to avoid straining while doing the pose.

Finally, the Dolphin Plank Pose improves body stability. It does this by balancing core strength and spinal alignment.


Yoga embodies power, balance, and concentration in Makara Adho Mukha Svanasana. This stance, like the Plank stance, strengthens the core, abdominal, and back muscles. The pose is a forearm plank variation, balances the body weight on the forearms instead of the hands.

The asana builds core and body strength. It aligns, activates quadriceps, strengthens upper back, and tones arms and shoulders. Maintaining a straight body posture, press your forearms to the ground in this pose. The position is supported by elbows under shoulders and parallel forearms.

This position requires a relaxed neck and slightly pulled shoulder blades. A block beneath the forehead or bending one leg might support the neck.

This yoga exercise goes beyond physical fitness. Holding the posture, focusing on your breath and alignment, builds mental toughness. Yoga strengthens the body head-to-toe. Holding the stance may be difficult, but the goal is to recognize and respect your limits.

The Dolphin Plank also reduces carpal tunnel syndrome and osteoporosis. If you have medical conditions, visit a yoga teacher or doctor. This pose may not be suited for people with severe osteoporosis or wrist issues.

The Dolphin Plank Pose embodies yoga. Engaging your complete body, from your forearms and toes to your core, is more than just a stance. Learn balance, awareness, and patience.

Dolphin Plank Pose