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. And also 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. However, there are not fewer benefits of Dolphin Pose. 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 or she will not be able to stand for a long time.

Before gets the benefits of the Dolphin pose, you should know how to do Dolphin Pose (Ardha Pincha Mayurasana) in the proper way.

How to do Dolphin Pose (Ardha Pincha Mayurasana)

  • To come in Dolphin Pose get stand straight onto the yoga mat.
  • Now come in chair pose, place the forearms to the floor, tuck the toes under. OR getting down on the knees and hands.
  • While exhaling, slowly raise the hips upwards or towards the ceiling.
  • 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.
  • Press the forearms, palms, and fingers into the floor.
  • Keep the back flat and 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.
  • Last, position the body into the shape of an inverted “V”.
  • Maintain the final position for about 20 seconds to a minute and take long breaths.
  • If needed lower into Child Pose for rest.
  • To release the posture, come again table pose and rest in the child pose.

Beginner’s Tips:

Dolphin Pose can provide quite the challenge, but if you’re facing 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)

  1. In Dolphin Pose, the head is lower than the heart. While your hips are raised upwards. The practice of this asana increases the supply of new blood towards the head with the help of the force of gravity. That is why this asana helps in increasing blood circulation.
  2. It can help increase attention and concentration by increasing blood flow to the brain.
  3. Strengthens the shoulders, arms, abdominals, back, hips, and hamstrings. Stretches the chest, mid and lower back, hips, and hamstrings.
  4. Dolphin Pose can help relieve compression between the vertebrae in your spine, which can be caused by prolonged sitting.
  5. Additionally, by focusing equal pressure between the right and left arm and leg, the pose can encourage better alignment in the spine.
  6. Doing Dolphin Pose regularly relieves stress and calms the mind. It also increases concentration and sharpens the mind.
  7. This yoga asana is considered beneficial in osteoporosis and sciatica pain.
  8. This pose is excellent for preparing the body that the shoulder blades have enough strength and flexibility to practice a headstand yoga pose.
  9. To keep your digestion system good, it should be done daily. Doing this does not cause stomach problems. You stay away from problems like constipation and gas. Its regular practice also opens up the appetite.
  10. Dolphin Pose can help you sleep better too.


  • 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.


The position in Ardha Pinch Mayurasana is like a dolphin jumping on the waves, hence it is also known as Dolphin Pose.

Ardha Pinch Mayurasana strengthens hands and feet. Along with this, it stretches the shoulders, waist, and calf, which makes them strong and can relieve the pain caused in them. Additionally, Prevents osteoporosis by strengthening bones.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional