Dolphin Pose (Makara Adho Mukha Svanasana) - Yoga Strengthening Pose

The yoga pose, known as Dolphin Pose (Makara Adho Mukha Svanasana), is an intermediate level inversion that resembles a downward-facing dog with the forearms resting on the mat instead of the hands. It involves bringing the forearms to the floor, parallel to each other, with the elbows directly beneath the shoulders. The body forms an inverted V-shape, with the hips lifted up and back, and the head hanging down between the arms. This pose is commonly practiced to strengthen the arms, shoulders, and spine, while also stretching the hamstrings, calves, and spine.

Benefits

• Strengthens arms, shoulders, and wrists: The weight of the body resting on the forearms helps build strength in these areas.
• Improves spinal flexibility and mobility: The inverted position helps lengthen and decompress the spine, improving flexibility and range of motion.
• Stretches the hamstrings, calves, and spine: The raised hips and bent knees create a deep stretch for the posterior leg muscles and the back.
• Boosts circulation: The inversion helps increase blood flow to the head and brain, promoting overall circulation.
• Calms the mind: The focus required to maintain the pose and the deep breathing involved can help quiet the mind and reduce stress.
• Prepares for more advanced inversions: Dolphin Pose is a good stepping stone towards more challenging poses like handstands.

Steps

1. Begin on your hands and knees in a tabletop position.
2. Bring your forearms to the mat, parallel to each other, with the elbows directly beneath the shoulders.
3. Lift your hips up and back, creating an inverted V-shape with your body. Your head should hang down between your arms.
4. Press your forearms firmly into the mat and engage your core muscles to stabilize your body.
5. Keep your shoulders relaxed and away from your ears.
6. Hold the pose for 30 seconds to 1 minute, breathing deeply.
7. To release, slowly lower your hips towards your heels and return to tabletop position.

Precautions

• Avoid if you have wrist injuries: The weight of the body on the forearms can put stress on the wrists.
• Modify if you have neck pain: Avoid dropping your head too far back if you have neck pain. Keep your head aligned with your spine.
• Be mindful of your breathing: It's crucial to maintain a steady and deep breath throughout the pose.
• Listen to your body: If you feel any pain or discomfort, stop the pose immediately.

Suitable For

Dolphin Pose is generally suitable for people with a moderate level of fitness and flexibility. However, it can be modified to accommodate various levels of experience. Beginners can start with a shorter hold time and gradually increase the duration as they build strength and flexibility. People with wrist injuries or neck pain should avoid this pose or modify it with props like blocks or bolsters.

When Most Effective

Dolphin Pose can be practiced at any time of day, but it's especially effective in the morning to energize the body and mind, and in the evening to calm the nervous system. This pose is also beneficial before or after a more challenging practice, as it can help to warm up the body or cool down after strenuous activity.

Tips

For a deeper stretch, try bending your knees slightly and pressing your hips higher. If you feel discomfort in your wrists, you can use blocks under your forearms to elevate them slightly. If you have difficulty maintaining the pose, start with a shorter hold time and gradually increase the duration as you become more comfortable.