31 Days of Yoga – Dolphin Plank (Makara Adho Mukha Svanasana)


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Welcome to day 30 of 31! Today we are doing a dolphin pose. It resembles a push-up but is done with your forearms flat on your mat. This pose is an easier plank for those with carpal tunnel or other wrist issues.

To perform: Begin by lying on your stomach. Rise up keeping your elbows under your shoulders and shoulder width apart. Your palms should be face down on your mat with fingers spread. Tuck your toes as you form a straight line with your body. Tighten your core as you draw your belly up toward your spine, but keep your bottom in line. Hold this pose for 30 seconds then gently lower yourself to the floor.

Benefits of Dolphin Plank Pose:

  • Strengthens arms, legs, & core muscles
  • Improves posture
  • Stretches shoulders, feet, hamstrings, & calves
  • Calms stress & depression
  • Builds endurance and focus

Thanks for visiting my blog. I hope you come back soon! Click below ⬇ to view other poses in this series.


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