On hands and feet
Dolphin
Ardha Pincha Mayurasana
Hips high, head hangs free, walk the feet in a little.
How to get into Dolphin
- Downward-Facing DogLower to the forearms
- TabletopForearms down, lift the hips
- HeadstandLower feet to the floor
- Forearm PlankHips lift up and back
Where Dolphin flows next
- HeadstandCrown down, walk feet in, lift the legs
- Downward-Facing DogPress up onto the hands
- Child's PoseLower knees, rest in child
- TabletopLower knees, hands down
- Forearm PlankWalk the feet back, lower the hips
Flows with Dolphin
- Shoulders & NeckThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
- HeadstandDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
See every pose drawing, each free to download as an SVG, or build your own flow from Dolphin.