All exercisesYoga·Shoulders 
Dolphin Pose (Ardha Pincha Mayurasana)
ShouldersUpper BackCoreHamstrings
Step 1 / 2
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5–8 breaths
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Common mistakes
You let the elbows slide wider than the shoulders, collapsing the base.
You walk the feet in so close that the spine rounds and the shoulders jam.
You dump weight into the head and neck instead of the forearms.
You sag between the shoulder blades rather than pressing the floor away.
What to focus on
Push the forearms down like you are trying to slide the mat forward — that push is the shoulder strength being built.
Bend the knees generously to keep the spine long; straight legs are optional, a long back is not.
Send the hips up and back as the ribs draw in, and let the head hang without touching down.
