Strength Training · Calisthenics · Yoga
Dolphin Pose
Dolphin Pose is a forearm-supported inverted V that builds shoulder strength and endurance while stretching the backs of your legs.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Kneel with your knees beneath your hips.
- Place your forearms parallel on the floor with your elbows beneath your shoulders.
- Tuck your toes under.
- Lift your hips up and back into an inverted V, keeping your knees slightly bent.
- Let your head hang between your upper arms without touching the floor.
- Hold the position with your weight supported by your forearms and feet.
- Lower your knees to the floor to end the hold.
Form cues
- Push the floor away.
- Keep your ribs from flaring.
- Let your heels stay lifted.
- Breathe slowly and evenly.
Common mistakes
- Elbows sliding outwardKeep your elbows shoulder-width apart throughout the hold.
- Forcing straight legsBend your knees more if straightening them rounds your back.
- Looking forwardLook toward your feet to avoid craning your neck.
Safety
Shoulder or elbow strain can occur if you force the position beyond your mobility or stay up after your support weakens. Collapsing onto your head can load your neck.
- Use a nonslip surface so your forearms and feet stay secure.
- Start with short holds before increasing duration.
- End the hold if your shoulders buckle or you feel joint pain.
- Come out of the pose if you feel dizzy.
Choose a gentler version or seek guidance first if you have shoulder, elbow, or neck problems, or have been advised to avoid head-down positions.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 45 sec
Build toward the longer hold only while you can maintain steady support.