Ardha Pincha Mayurasana, or Dolphin Pose, is a forearm-supported inverted V shape. It prepares the shoulders and upper body for stronger forearm balance work.
Navigator
Steps
- Begin on hands and knees.
- Lower the forearms with the elbows beneath the shoulders.
- Keep the forearms parallel or interlace the fingers.
- Tuck the toes and lift the knees.
- Move the pelvis upward and backward.
- Bend the knees enough to maintain spinal length.
- Lower the knees to exit.
Modifications
- Place the forearms on a wall.
- Keep the knees on the floor.
- Use a block between the hands.
- Shorten the stance.
- Practise brief repetitions.
Alignment points
- Press evenly through both forearms.
- Keep the upper arms steady.
- Lengthen the sides of the waist.
- Let the head remain free between the arms.
Common mistakes
- Allowing the elbows to spread.
- Collapsing into the shoulders.
- Forcing the heels downward.
- Holding the breath.
Practice limits
Leave the pose when the shoulders, elbows or breathing feel strained. Use a wall variation and learn forearm balances from a qualified yoga teacher.