{"id":26,"date":"2016-07-27T10:01:24","date_gmt":"2016-07-27T10:01:24","guid":{"rendered":"http:\/\/worldpeaceyogaschool.com\/blog\/?p=26"},"modified":"2016-07-27T10:04:43","modified_gmt":"2016-07-27T10:04:43","slug":"dolphin-plank-pose","status":"publish","type":"post","link":"https:\/\/worldpeaceyogaschool.com\/blog\/dolphin-plank-pose\/","title":{"rendered":"Dolphin Plank Pose"},"content":{"rendered":"<h2><strong>How to do Dolphin Plank Pose (Makara Adho Mukha Svanasana)<\/strong><\/h2>\n<ul class=\"List\">\n<li>Begin in Adho Mukha Svanasana and slowly shift the weight of the body to the front.<\/li>\n<li>Ensure that your shoulders are aligned with your wrists.<\/li>\n<li>Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.<\/li>\n<li>Keeping your legs straight, position your heels directly above the toes.<\/li>\n<li>Fix your gaze on the floor and keep your back and knees straight.<\/li>\n<li>If possible, the palms should be facing each other.<\/li>\n<li>As you inhale, slowly pull your abdominal muscles in and relax them as you exhale.<\/li>\n<li>Stay in this posture for a few breaths before returning back to Adho Mukha Svanasana.<\/li>\n<\/ul>\n<div class=\"separator\"><\/div>\n<h2><strong>Dolphin Plank Pose (Makara Adho Mukha Svanasana) for Beginners<\/strong><\/h2>\n<p>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.<\/p>\n<div class=\"separator\"><\/div>\n<h2><strong>Benefits of the Dolphin Plank Pose (Makara Adho Mukha Svanasana)<\/strong><\/h2>\n<ul class=\"List\">\n<li>Effectively relives the body of headache, fatigue and back-ache<\/li>\n<li>Strengthens the arms and legs<\/li>\n<li>Tones the abdominal muscles<\/li>\n<li>Improves digestion<\/li>\n<li>Relieves menstrual discomfort<\/li>\n<\/ul>\n<div class=\"separator\"><\/div>\n<h2><strong>Contraindications of the Dolphin Plank Pose (Makara Adho Mukha Svanasana)<\/strong><\/h2>\n<ul class=\"List\">\n<li>Back injury, neck injury, or spinal injury: Perform this pose only with the supervision of an experienced teacher.<\/li>\n<\/ul>\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 20px; left: 20px;\">Save<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p><strong>How to do Dolphin Plank Pose (Makara Adho Mukha Svanasana)<\/strong> <\/p>\n<ul class=\"List\">\n<li>Begin in Adho Mukha Svanasana and slowly shift the weight of the body to the front.<\/li>\n<li>Ensure that &#8230; <br \/><a href=\"https:\/\/worldpeaceyogaschool.com\/blog\/dolphin-plank-pose\/\" class=\"more-link\">Read More<\/a><\/li>\n<\/ul>\n","protected":false},"author":1,"featured_media":27,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[8],"class_list":["post-26","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-dolphin-plank-pose"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dolphin Plank Pose - World Peace Yoga School<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldpeaceyogaschool.com\/blog\/dolphin-plank-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dolphin Plank Pose - World Peace Yoga School\" \/>\n<meta property=\"og:description\" content=\"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. 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