Dolphin Pose
Ardha Pincha Mayurasana
Dolphin Pose (Ardha Pincha Mayurasana) is treated in the Svayam library as a inversion practice. Place the forearms on the floor with elbows about shoulder-width apart; tuck the toes, lift the knees and send the hips up and back into an inverted V while keeping the shoulders active. The emphasis is on a repeatable, breath-friendly shape rather than achieving a fixed visual depth.
Breath: Breathe continuously during setup and weight shift.
Before you practise this
This library provides general educational guidance, not individual medical advice. Modify or omit a posture when a health condition, injury, pregnancy, surgery or clinician advice makes it inappropriate.
- Work within a pain-free range and come out of the pose if you feel sharp pain, numbness, dizziness or loss of control.
- Inversions require appropriate technique and may be unsuitable for some neck, eye-pressure, cardiovascular or neurological concerns; obtain qualified guidance when relevant.
How to do Dolphin Pose
- 1Set up the starting position and establish a stable, comfortable base.
- 2Place the forearms on the floor with elbows about shoulder-width apart; tuck the toes, lift the knees and send the hips up and back into an inverted V while keeping the shoulders active.
- 3Refine the position only while the breath remains smooth and the joints feel supported.
- 4Stay for several comfortable breaths or for the duration appropriate to the practice goal.
- 5Exit slowly by reversing the entry and pause briefly in a neutral position before continuing.
What the pose is doing
Place the forearms on the floor with elbows about shoulder-width apart; tuck the toes, lift the knees and send the hips up and back into an inverted V while keeping the shoulders active.
Alignment cues
- Prioritise a stable base before increasing range of motion.
- Keep the breath easy; if breathing becomes strained, reduce the intensity of the shape.
- Maintain active shoulder support and avoid collapsing body weight into the neck or head.
Breathing
- Breathe continuously during setup and weight shift.
- Avoid holding the breath while stabilising the pose.
Common mistakes
- Chasing depth or appearance at the expense of steady breathing and joint comfort.
- Attempting the final shape before the base, shoulder support and exit are controlled.
Tips for beginners
- Use blocks, a strap, wall or chair whenever a prop helps you maintain a clearer and more comfortable shape.
- Learn the base and exit strategy before attempting the full inversion.
Benefits
- Develops confidence with inverted orientation and shoulder-girdle support when appropriate.
- Encourages body awareness and a repeatable relationship between movement and breath.
- Can be scaled with props or range changes to support gradual skill development.
Variations
Make it easier
- Practise the preparatory base or a wall-supported version rather than the full inversion.
Standard
- Practise the described classical or commonly taught version with steady breathing and controlled transitions.
Make it harder
- Progress toward longer controlled holds or transitions only with appropriate strength and technique.
Anatomy
Anatomy fields describe broad movement emphasis rather than claiming a single muscle activation pattern; actual loading varies with proportions, variation, props and technique.
Regions worked
Joint actions
Notes for teachers
- Cue the base and direction of effort before cueing a deeper range.
- Offer at least one prop-supported or lower-intensity option.
- Teach entry and exit mechanics explicitly and avoid hands-on forcing into the pose.
Sequencing
Prepare with
Follow with
Counter pose
Practise Dolphin Pose with feedback
Reading the cues is one thing; knowing whether your own alignment matches them is another. Svayam's posture analysis watches you through your camera and tells you what to change - and a teacher can review the same session afterwards.
Already practising? Open Dolphin Pose in your library
This page is general information about a yoga posture, not medical advice. If you have an injury, a medical condition, or are pregnant, check with a qualified health professional before practising.