Easy 7-Step Dolphin Plank Pose (Makara Adho Mukha Svanasana)

Dolphin Plank Pose is mostly known as Makara Adho Mukha Svanasana, (MAH-Kar-ah ah-doh moo-Kuh SVAH-NAH-Suh-nuh). Where Makara means crocodile, Adho means down, Mukha means facing, svana means as a dog, and asana stands for the pose.

Dolphin plank pose is also known as Forearm Balancing Asana whereas by name you get it easily this poses totally balanced on the Forearm.

Pose importance: Core Activating, Strengthening.

Stage: Beginners and intermediate.

Dolphin Plank Pose | Image: Pexel

Basics of Dolphin Plank Pose

The dolphin plank pose is an excellent core activator for increasing overall body strength, stability, and endurance. It is frequently used as a variation for plank posture if you have finicky writs or are looking for more feeling, but it can be a little harder.

This arm balance may appear simple at first, but after a few seconds, we can feel it energizing our core and making us shaky. It puts to the test our ability to bring everything into the middle while maintaining our integrity.

This pose requires us to gain length, strength, and balance while also connecting to our tapas (inner fire).

Because it involves our core, which naturally protects our low back, we can use it to combat hunching and organically improve posture. Do you feel sleepy? Dolphin Plank Pose provides an energy boost and a sense of power from the ground up. When we have a strong core, we can avoid putting too much weight on our wrists, arms, and shoulders.

More than just your abs will benefit from the dolphin plank pose. Finding a way to breathe through the inevitable shaking that your body will experience as you hold the position for an increasing amount of time allows you to sharpen your mental focus.

Dolphin Plank Pose Benefits | Forearm balancing pose benefits

  • A total body builder that tones the back muscles that support the spine and the deep core muscles.
  • Pulling the shoulders back and exercising the upper body can help to correct bad posture caused by sitting all day.
  • Strengthens the side body, triceps, and arms.
  • Ensures the body’s integrity and total alignment from head to toe.
  • Strengthens the pectoral and chest muscles.
  • Tone your inner thighs while strengthening your core.
  • Improves stamina, confidence, and laser-like focus.

Step-By-Step: How To Do Dolphin Plank Pose

Image – Pexel

How To Do Forearm Balancing Pose

  1. Assume a tabletop position on all fours. While still on your knees, hug everything to the midline and drive your navel in towards your spine to activate your core.
  2. Align your shoulders over your elbows, your wrists in line with your elbows, and bring your forearms to the ground at a 90-degree angle. Step back and plant your feet firmly on the balls of your feet. In the direction of the rear of the room, push your heels out.
  3. Squeeze your two shoulder blades together and embrace your side body with your elbows in the middle.
  4. To assist you to become long and straight like a plank of wood, engage your quadriceps by twisting them inward and hugging your pelvic muscles in.
  5. Support the low back to maintain extension rather than lowering or curving in with the low back by holding from your center. Without tensing and grasping, tighten the glutes.
  6. Expand through the upper chest and develop a tall neck. The eyes are fixed downward.
  7. Hold this position for 30 seconds, then try to extend it to a minute or as long as you can. Return to a normal plank position and into a downward-facing dog to exit it.

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Things to keep in mind before the dolphin plank pose

  1. Maintain perfect alignment from head to toe for best outcomes.
  2. Think of a line that runs directly from the top of your skull to the end of your tailbone.
  3. To prevent drooping in the hips or glutes, maintain a level low back.
  4. Here, breathe in and out slowly and deliberately to try to even out your breathing.
  5. To maintain this pose from a hollow back stance, maintain a broadness in the collarbones and wide shoulder blades.
  6. Keep your facial muscles loose rather than tensing up and causing greater internal strife.

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Similar Pose to the Dolphin plank pose

  • Chaturanga Dansana (Four Limbed Staff Pose)
  • Catur Svanasana (Dolphin Pose)
  • Bakasana (Crane/ Crow Pose)

Preparatory Poses

  • Bharmanasana (Tabletop Pose)
  • Phalakasana (Plank Pose)
  • Anahatasana (Heart to earth/ Puppy Pose)

Counter Poses

  • Downward Dog
  • Urdhva Mukha Svanasana (Upward Dog)

People also ask about dolphin plank pose

What is Dolphin Plank’s function?

  • Dolphin Plank increases bone density by providing resistance to your body’s weight. This pose strengthens the arms, legs, and core muscles, including the abdomen, chest, and low back. It also helps to improve posture by strengthening the muscles surrounding the spine.

What is Dolphin Plank yoga?

  • Step your feet back, mound your big toes, and press your heels back. Lift your knees off the floor and engage your quadriceps to form a long and straight body like a plank of wood.

What does a dolphin plank work?

  • This pose works the arms, legs, and core muscles (abdomen, chest, and low back). It also helps to improve posture by strengthening the muscles around the spine. Dolphin Plank also stretches the shoulders, hamstrings, calves, and feet.

Which plank position is most effective?

  • Straight-arm planks engage the triceps and core, making them the most popular plank drill for those looking to strengthen their upper body. Meanwhile, the forearm plank strengthens the transverse abdominis muscle and is better for people who want to work on their abs.

Watch video of dolphin plank pose to more unerstanding



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