Dolphin Plank Pose

How to do Dolphin Plank Pose (Makara Adho Mukha Svanasana)

  • Begin in Adho Mukha Svanasana and slowly shift the weight of the body to the front.
  • Ensure that your shoulders are aligned with your wrists.
  • Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.
  • Keeping your legs straight, position your heels directly above the toes.
  • Fix your gaze on the floor and keep your back and knees straight.
  • If possible, the palms should be facing each other.
  • As you inhale, slowly pull your abdominal muscles in and relax them as you exhale.
  • Stay in this posture for a few breaths before returning back to Adho Mukha Svanasana.

Dolphin Plank Pose (Makara Adho Mukha Svanasana) for Beginners

Beginners can do this pose while being on their knees. Yoga blocks can also be placed below the forehead to support the weight of the body.

Benefits of the Dolphin Plank Pose (Makara Adho Mukha Svanasana)

  • Effectively relives the body of headache, fatigue and back-ache
  • Strengthens the arms and legs
  • Tones the abdominal muscles
  • Improves digestion
  • Relieves menstrual discomfort

Contraindications of the Dolphin Plank Pose (Makara Adho Mukha Svanasana)

  • Back injury, neck injury, or spinal injury: Perform this pose only with the supervision of an experienced teacher.



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