Dolphin Plank Pose: Steps, Alignment and Modifications

Dolphin Plank is a forearm-supported plank position. The shoulders, trunk and legs work together to maintain one organised line.

Steps

1. Begin on hands and knees.
2. Lower the forearms with the elbows beneath the shoulders.
3. Step one foot and then the other backward.
4. Keep the legs active.
5. Press through the forearms without sinking between the shoulders.
6. Maintain ordinary breathing.
7. Lower the knees to exit.

Modifications

• Keep both knees on the floor.
• Practise with the forearms on a wall.
• Use a shorter hold.
• Place a block between the hands.
• Repeat several brief rounds.

Alignment points

• Keep the elbows shoulder-width apart.
• Lengthen through the crown of the head.
• Avoid dropping the pelvis.
• Keep the jaw relaxed.

Common mistakes

• Allowing the elbows to spread.
• Collapsing the shoulders.
• Holding the breath.
• Remaining after control is lost.

Practice limits

Lower the knees when the shoulders, elbows, lower back or breathing feels strained or unstable. Learn longer holds and transitions from a qualified yoga teacher.