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
- Starting Position: Begin on your hands and knees in a tabletop position. Align your wrists under your shoulders and your knees under your hips.
- 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.
- 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.
- 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.
- Engage Muscles: Engage your core and leg muscles. Press your heels gently towards the mat.
- Breathing: Maintain steady and even breaths throughout the pose.
- Hold: Stay in the pose for 20-30 seconds initially, gradually increasing the duration as you become more comfortable.
Exiting the Pose:
- Lower Knees: Gently lower your knees to the mat.
- 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.