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Dolphin Pose (Ardha Pincha Mayurasana)

Interesting Fact: Dolphin Pose, also known as Ardha Pincha Mayurasana, is often used as a preparatory pose for more advanced inversions like Forearm Stand (Pincha Mayurasana). It provides similar benefits to Downward-Facing Dog but with less strain on the wrists.

Benefits of Dolphin Pose

Physical Benefits:

  • Strengthens: Arms, shoulders, and core.
  • Stretches: Hamstrings, calves, and arches.
  • Improves: Digestion, relieves headaches, insomnia, back pain, and fatigue.
  • Prevents: Osteoporosis.

Energetic Benefits:

  • Stimulates: Nervous system.
  • Calms: Mind and relieves stress.
  • Balances: Chakras, especially the Third Eye (Ajna) and Throat (Vishuddha).

Contraindications:

  • Recent or chronic arm, back, or shoulder injury.
  • High blood pressure or glaucoma (unmedicated).

Practice Guide

Dristi (Gaze): Focus on your toes or knees to maintain balance and alignment.

Bandhas (Energy Locks):

  • Mula Bandha: Engage the pelvic floor.
  • Uddiyana Bandha: Draw the navel in and up.

Mudras (Hand Gestures): No specific mudra is required, but you can use Anjali Mudra (palms together) for grounding before and after the pose.

Counter Pose: Child’s Pose (Balasana) to release tension in the shoulders and back.

Step-by-Step Guide

  1. Starting Position: Begin on your hands and knees in a tabletop position. Align your wrists under your shoulders and your knees under your hips.
  2. Forearm Placement: Lower your forearms to the mat, ensuring they are parallel and shoulder-width apart. Press your palms and forearms firmly into the mat.
  3. Lift Hips: Tuck your toes and lift your hips towards the ceiling, straightening your legs as much as possible. Your body should form an inverted “V” shape.
  4. Alignment: Keep your head between your upper arms, ears in line with your upper arms. Ensure your shoulders are away from your ears and your neck is long.
  5. Engage Muscles: Engage your core and leg muscles. Press your heels gently towards the mat.
  6. Breathing: Maintain steady and even breaths throughout the pose.
  7. Hold: Stay in the pose for 20-30 seconds initially, gradually increasing the duration as you become more comfortable.

Exiting the Pose:

  1. Lower Knees: Gently lower your knees to the mat.
  2. Rest: Transition into Child’s Pose to relax and release any tension.

Pro Tips

  • Forearm Alignment: Ensure your forearms are parallel and shoulder-width apart to avoid strain.
  • Shoulder Engagement: Actively press your forearms into the mat to lift your shoulders away from your ears.
  • Legs and Hips: Keep lifting your hips high and pressing your heels down to deepen the stretch in your hamstrings and calves.
  • Breath Awareness: Focus on your breath to maintain balance and calmness in the pose.

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