Dolphin Pose: Its Holistic Benefits

Dolphins are considered many things, including bubbly, creative, playful, and fun-loving. They are well known for their desire to create harmony, peace, and kindness.

Dolphin Pose allows you to explore new waters and dive in your practice like a dolphin. This is a great way to strengthen your body, mind, and spirit while playing around.


On hands and knees, Place the hands in front of your elbows with the fingers facing forward. Tuck the toes at about a hip distance apart. Lift the hips and the belly towards the sky. Focus on lengthening the back. Let the head and neck fall freely from the shoulders.

Hold for 5-10 breaths and then return to Tabletop Pose or Child’s pose.

Down Dog: As you lower your forearms, place equal weight on both arms. Use the core to lift. Continue to lift your upper back and shoulders, creating room for the head.

Yogi Tip: Moving the feet closer to the elbows will create a sharper V-shape and increase the intensity of the posture. Lifting one leg at a time will help you build the strength necessary to move into a forearm position eventually.


Bending the knees is a good way to let the muscles breathe if your hamstrings are tight or you are concerned about neck and shoulder injuries. Draw in your lower ribs for a more flexible spine.

A pillow or blanket placed under the head will help to ease neck strain while increasing strength. The arms can be activated by placing a block between the elbows and the hands.

If the elbows are slipping, you can use a strap around the upper arm above the elbows to keep them in position.

Safety Tips

Avoid this pose when you have concerns about high blood pressure or heart conditions or if your back is affected (i.e., Slipped disc, ear hemorrhage, and thrombosis.

It is important to practice this pose with caution if you are pregnant or experiencing migraines or headaches.

Mental Benefits

Dolphin Pose’s inverted V shape increases blood flow to your brain, which is beneficial for mental health. Dolphin Pose, for example, is associated with improvement in mild depression, improved memory and concentration, and increased awareness and stimulation of the nervous systems.

This also helps to reduce the symptoms of insomnia and fatigue by balancing your mind and body.

Physical Benefits

Dolphin Pose is a great whole-body workout, particularly when held for a longer period.

It opens the upper back, shoulders, and armpits. It increases flexibility in the arms, legs, hips, and spine. It strengthens the back and core muscles. It uses the hamstrings, gastrocnemius, and gluteus maximus. It also works the deltoid muscle, quadriceps muscles, serratus anterior, and triceps.

It also helps to lower blood pressure and balance the nervous system. The brain receives a good supply of blood.

Spiritual Benefits

Dolphin Pose is related to the crown chakra or Sahasrara. Sahasrara is the thousand-petaled flower, and it integrates all chakras. It is linked to trust, inspiration, and devotion.

As you have fun and play with dolphins, you can create harmony, love, and peace.

Leave a Reply

Your email address will not be published. Required fields are marked *