Dolphin Pose

Ardha Pincha Mayurasana or Dolphin Pose is an excellent beginning pose that brings more blood flow into the head, strengthens the upper body, and prepares the Practitioner for arm balances.

Ardha Pincha Mayurasana is a Yoga posture that has an easier variant called Adho Mukha Svanasana. What an easy variant! The only difference is that in Ardha Pincha Mayurasana you have to rest your forearms on the ground, instead of your palms.

Ardha Pincha Mayurasana is the name derived from Sanskrit Ardha – Half, Pincha – Feathers, Mayura – Peacock, Asana – Pose. Hence, it is called Ardha Pincha Mayurasana. Some people also have known as the Puppy Pose or the Half Feathered Peacock Pose. This asana resembles an inverted ‘V’, the rest of the body raised to form a ‘V’.

It is the best alternative for those who cannot do the Sirasasana. By doing dolphin poses, you can still get half of the benefits of the Sirsasana. But there are not fewer benefits of Dolphin Pose. among that some of the health benefits of Ardha Pincha Mayurasana or Dolphin Pose include strengthening the Back, Abdomen, Legs, Neck, Chest, and Shoulders, Improves Blood Circulation, and helps to Reduce Belly Fat also.

In the event that the yogi is not perfectly prepared in Adho Mukha Svanasana, he will not be able to stand for a long time.

Before gets benefits of Dolphin pose, we should know how to do Dolphin Pose (Ardha Pincha Mayurasana).

How to do Dolphin Pose (Ardha Pincha Mayurasana)

  • To come in this asana get onto the yoga mat and stand straight on the yoga mat.
  • Now come in chair pose, lower the forearms to the floor, tuck the toes under and lift the hips up towards the ceiling. OR getting down on the knees and hands.
  • Slowly place the elbows onto the mat, ensure that the elbows and shoulders are in the parallel line.
  • Free the neck by lifting the shoulders away from the ears. and fingers should be spread and pointing forward with the same line to the shoulder.
  • Continue to press the forearms, palms, and fingers actively into the floor, as well as press the hips back and up.
  • Keep the back flat and don’t let your chest drop toward the ground.
  • Now, press the heels into the ground.
  • In this position, rest the forehead on the ground, and feel a stretch in the back of the legs.
  • In last, position the body into the shape of an upside-down “V”.
  • Lower into Child Pose for rest when needed.
  • Stay in final position for about 30 to 60 seconds and take long breaths.
  • To release the posture, come again table pose and rest in child pose.

Beginner’s Tips:

Dolphin Pose can provide quite the challenge, but if you’re looking for a little more complications while practicing this asana you can-

  • You can place a folded blanket under your elbows
  • Remember, your heels don’t need to touch the ground. Don’t force it. and you can use a brick under the heels.
  • You can also press the inner wrists to the ground firmly.

Preparatory Poses


Follow-Up Poses


Benefits of Dolphin Pose (Ardha Pincha Mayurasana)

Naturally, Dolphin Pose helps to provide great benefits for the upper body. Also offers the many wonderful benefits of inversions.

  • This posture is a boost for the upper body, include strengthening the Back, Abdomen, Legs, Neck, Chest, mid- and lower back, hips and hamstrings.
  • Ardha Pincha Mayurasana is one such yoga asana which has been found to stimulate the nervous system.
  • It can help increase attention and concentration by increasing blood flow to the brain.
  • This pose also helps relieve compression between the vertebrae in the spine, which can be caused by sitting for long periods of time.
  • Any yoga pose that brings extra blood flow to that stimulate the pineal gland. That helps you sleep better as well as relieving cramps, headaches and for easing anxiety.
  • Regular practicing of dolphin pose can improve digestion by stimulating digestive organs.


  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep 3-5 hour gap between your practice and meal.
  • Dolphin pose must avoid deep squats with any knee injury.
  • Do not practice in case of a herniated disk or an injury in the lower back.
  • Avoid this Asana, in case of back, neck, ankles your arms injury.


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