Week 32 : Dolphin 

This is a great posture to develop the core and if you do the variation I explain today, you will also create strength in your upper arms and shoulders which will really hold you in good stead for inversions and arm balances further along in your practice. 

Come to sitting on your heels. 

Measure the distance between your elbows using your arms. 

With your bottom still on your heels, fold forwards and bring the forearms to your mat, a comfortable distance in front of the knees. 

Pivot from the elbows and create a triangular base with your arms. 

Tuck the toes under and lean forwards taking the weight into the arms with your bottom in the air. 

Lift the knees off the floor and straighten the legs if possible (hold for 5 breaths). 

Bring the knees down and come up to sitting. 

To practice the variation: 

Take the arms a little further forward, create your triangular base and raise the knees off the floor with the hips up. 

Inhale and then exhale as you lower forward to kiss the mat in front of your hands. 

Inhale back up and exhale as your lower the forehead to the floor behind the hands. 

Aim for 10 repetitions. 

Then come to rest in child’s pose. 

Posture : Dolphin 

Sanskrit name : No Sanskrit name 

Benefits

*Strengthens shoulders, arms, abs and legs. 

*Stretches shoulders, hamstrings, calves and foot arches. 

* Relieves stress and mild depression. 

*Helps in the prevention of Osteoporosis. 

*Theraputic for asthma sufferers and for sciatica. 

Avoid if : You have shoulder or neck injuries. 

Beginners Tip : Beginners can practice with a wider distance between the feet and the hands and the press up motion will be easier. 

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Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.