Dolphin Pose
Build upper body strength and flexibility with Dolphin Pose! Improve core stability and stretch your hamstrings.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
2. Lower your elbows to the floor, keeping them shoulder-width apart. Interlace your fingers in front of you.
3. Tuck your toes and lift your hips up and back, coming into an inverted "V" shape.
4. Push through your shoulders and arms while keeping your head between your upper arms; do not let it hang.
5. Work to straighten your legs, but if you have tight hamstrings, a slight bend in your knees is fine. Your heels should work toward the ground, but they do not need to touch.
6. Keep your back straight and long, and your core engaged.
7. Hold the position, focusing on distributing the weight evenly between your arms and legs.
8. To release, lower your knees back down to the starting position.
This exercise is great for building upper body strength, improving flexibility in the hamstrings and calves, and increasing core stability.
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