Dolphin Pose
- Pro
- Intermediate
- Yoga
Dolphin pose is a bodyweight yoga hold built on your forearms and toes, hips lifted into an inverted V while your chest presses gently toward your feet. It loads the front delts and upper back through the hold and stretches the hamstrings at the same time. Intermediate yoga practitioners use it as a warmup, cooldown or recovery flow, held for time.
- Muscles
- Front delts, Upper back, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Start on your forearms and knees, elbows under shoulders.
- Tuck your toes and lift your hips high.
- Press your chest gently toward your feet, heels reaching down.
- Hold the position, breathing steadily.
Form cues
- Press your forearms down actively into the mat.
- Keep your spine long instead of rounding.
- Feel the stretch lengthen through your hamstrings.
Common mistakes
- Shoulders creep up toward the ears. Draw your shoulder blades down your back.
- Elbows splay wider than the shoulders. Stack your elbows directly under your shoulders.
- Head hangs heavy and neck overextends. Let your head hang loosely between your arms.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon