Poses >> Dolphin Plank

Dolphin Plank

Strengthens abdominals, upper and lower body.

1.Kneel on the floor, hands and forearms parallel. Shoulders directly over the wrists, index fingers pointing straight forward, toes tucked under.�
2. Press strongly through the palms and extend the legs straight, firming the thighs and rolling inner thighs toward each other. Lift the hips off the floor. Keep pushing through the heels and pull the heart forward, just as in Plank. Keep your shoulders away from the ears and the shoulder blades spreading away from each other.
3. The hips are slightly lower than the shoulders and the heels are slightly lower than the hips.
4. You will notice the weakest parts of the body as they begin to sag. To avoid this, keep your attention two inches below the navel and lift (uddhiyana bandha acts as a valve to propel the energy upward).
5. Keep the eyes and jaw soft and keep streaming a full, free breath up and down the whole body.


Video and Text by Yogamates Featured Teacher: Ashley Turner