How To Do Ardha Pincha Mayurasana | Dolphin Yoga Pose

by Tanmay Joshi
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Ardha Pincha Mayurasana, also known as Dolphin Yoga Pose, resembles the shape of a dolphin leaping out of the water and catching air with its tail. This yoga pose can stretch your shoulders, lower back, chest, and hamstrings while improving balance and strength in your arms and legs. Read on to learn how to do Ardha Pincha Mayurasana step by step.

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What is Dolphin Yoga Pose?

Dolphin Yoga Pose
Dolphin Yoga Pose

The Dolphin yoga pose is a back-bending asana in hatha yoga. It’s often used as preparation for more advanced poses, such as Camel and Bow. 

It’s also known as Ardha pincah mayurasana, which translates from Sanskrit.

Dolphin pose can be pretty challenging if you have limited flexibility, so it’s essential to start with a few preparatory poses before attempting it.

From there, you can start to do the full Dolphin yoga pose. By practising regularly and dedicating time every day, you should see improvements quickly—mainly if you focus on proper alignment and keep your core engaged during practice.

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The Top 5 Dolphin Yoga Pose Benefits

Dolphin Yoga Pose Benefits
Dolphin Yoga Pose Benefits

The dolphin yoga pose, also known as the Ardha pincha mayurasana yoga pose, has many benefits, including increased flexibility, better breathing, and stronger muscles and bones, all of which are essential components of healthy living.

If you have never tried the dolphin yoga pose before, you will be amazed at how quickly you can feel its effects on your body and mind! Read on to learn about the five main benefits of the dolphin yoga pose.

Improves Digestion

The Dolphin pose improves your digestion. It helps to loosen up your bowels and stimulates peristalsis—the normal contractions that move food through your digestive tract. It also stretches out your intestinal walls, which increases circulation.

If you suffer from chronic constipation or diarrhoea, add it to your daily routine. Start with a 15-minute practice and gradually work up to 30 minutes a day. You’ll notice a difference after few days if you do it consistently every day.

Strengthens Arms

Dolphin pose requires a lot of arm strength, particularly in your triceps. As you lift and lower yourself during a dolphin pose, try to hold that position longer to get stronger while lessening your risk for injury.

Your biceps may also start to feel some burn from holding yourself up!

Helps in Relieve Stress

The dolphin pose helps relax your mind and makes you free from stress and pain. A lot of people these days are stressed out at work, either because they have too much to do or too busy to do it.

Stress is dangerous as it can lead to cardiovascular diseases if not handled properly. Start practising the Dolphin pose that requires stretching or flexibility to relieve yourself from stress.

When practised regularly, you will feel a sense of calmness and peace inside you, which helps in reducing stress. Apart from being good for health, practising yoga is fun and entertaining as well.

Strengthens Thighs, Calves, and Ankles

While standing poses are essential to any yoga routine, Dolphin is a perfect pose for working on your balance and flexibility, as it strengthens your thighs, calves, and ankles. Regular practising will make the muscles of the thighs, ankles, and calves stronger.

Prevent From Osteoporosis

The primary benefit of the Dolphin pose is its ability to help prevent osteoporosis, a condition that makes bones weak and brittle. Weak bones are very common in older people as well as people who are underweight or inactive.

Incorporating yoga poses like Dolphin can make your bones stronger. To experience other benefits of dolphin pose, practice it regularly with mindfulness and concentration.

Read more: Upward Facing Dog Yoga Pose

Dolphin Yoga Pose Steps

  • Roll down a mat and keep both of your wrists aligned directly under your shoulders.
  • And place your knees under your hips.
  • Both of your forearms will remain parallel to each other.
  • Keep the weight distribution equal on both forearms.
  • Keep your toes tucked, and start lifting your knees off the floor.
  • You have to your pelvis toward the direction of the ceiling.
  • As you straighten your legs, your torso and legs will help to get into the “A” alphabet shape.
  • Your spine will remain straight throughout the pose.
  • Keep your head down during the practice of this yoga pose.
  • Hold this pose for 10 to 25 breaths.

Read more: The Plank Yoga Pose

What Precautions do We Need To Take Before Doing This Asana?

Ardha Pincha Mayurasana should not be practised if you have a weak back, neck or shoulders. If you suffer from diabetes, high blood pressure or heart disease, seek advice from your doctor before practising.

To avoid injury while performing Ardha Pincha Mayurasana, it is advisable that pregnant or menstruating students skip it and stick to simple stretching exercises in general.

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Which Asanas Makes It More Flexible For You?

Dolphin yoga posture or Ardha pincha mayurasana is an intermediate yoga pose. Some asanas or preparatory poses can help you get more flexible in dolphin posture. You can perform asanas like Phalakasana, Uttanasana, and Gomukhasana to make yourself more flexible in dolphin pose in yoga.


Q.1. What is Dolphin Pose good for?

Ans. Dolphin pose or Ardha pincha mayurasana is a great way to increase flexibility and open up your chest in preparation for other arm-balance poses. It’s also a good stretch for shoulders, hamstrings, quadriceps, and back muscles. Practising dolphin pose regularly will help you get ready for advanced arm balances like kakasana (crow posture), bakasana (crane posture), and dhanurasana (bow posture).

Q.2. Why is Dolphin Pose so difficult?

Ans. While Dolphin poses in yoga are not technically considered an advanced posture, it requires a significant amount of flexibility. A primary requirement for performing the Dolphin pose is being able to rotate your spine. In order to achieve these actions, you must have strong core muscles as well as hip flexors and extensors.

Q.3. Is Dolphin Pose advanced?

Ans. The dolphin pose is an intermediate yoga pose. You might have some flexibility built up in your hamstrings or hip flexors, and it will help you perform the dolphin yoga pose steps correctly.

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