Variations (1)
Ardha Pincha Mayurasana
अर्ध पिञ्च मयूरासन
Ardha Pincha Mayurasana (Dolphin Pose) is a forearm version of Downward Dog that builds shoulder strength and prepares for forearm stand.
Anatomy Involved
Benefits
- Builds shoulder strength for inversions
- Stretches hamstrings and calves
- Strengthens core and upper back
- Prepares for Pincha Mayurasana
- Therapeutic for mild depression
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries
- Neck injuries
- High blood pressure
- Eye conditions
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Keep knees bent to reduce load on shoulders.
neck pain
Do not let head hang — keep it in line with arms.
Target Areas
Practice Flow
About this Pose
Ardha Pincha Mayurasana (Dolphin Pose) is a forearm version of Downward Dog that builds shoulder strength and prepares for forearm stand.
How to Practice
1. Begin in table top position.
2. Lower forearms to the floor, elbows directly under shoulders.
3. Palms flat on the floor, fingers spread. Forearms parallel.
4. Tuck the toes.
5. Exhale, lift knees and press hips up and back.
5 more steps remaining
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Frequently Asked Questions
Common questions about Ardha Pincha Mayurasana
What is Ardha Pincha Mayurasana?
Ardha Pincha Mayurasana (Dolphin Pose) is a forearm version of Downward Dog that builds shoulder strength and prepares for forearm stand.
What are the benefits of Ardha Pincha Mayurasana?
Builds shoulder strength for inversions. Stretches hamstrings and calves. Strengthens core and upper back. Prepares for Pincha Mayurasana. Therapeutic for mild depression.
Who should avoid Ardha Pincha Mayurasana?
Avoid this pose if you have: Shoulder injuries, Neck injuries, High blood pressure, Eye conditions.
How many steps are in Ardha Pincha Mayurasana?
Ardha Pincha Mayurasana is practiced in 10 steps. Begin in table top position.
Is Ardha Pincha Mayurasana suitable for beginners?
Ardha Pincha Mayurasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Ardha Pincha Mayurasana?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Ardha Pincha Mayurasana help with?
Ardha Pincha Mayurasana is therapeutic for: strength, depression, posture correction.
What poses should I do before Ardha Pincha Mayurasana?
Prepare with: Bharmanasana (Table top pose), Virasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Ardha Pincha Mayurasana with other poses