Variations (1)
Dolphin Pose
Ardha Pincha Mayurasana · अर्ध पिञ्च मयूरासन
Also known as: Forearm Dog · Ardha Pincha Mayurasana · Half Feathered Peacock
Dolphin Pose, also called Forearm Dog is a classical yoga posture. Its Sanskrit name Ardha Pincha Mayurasana translates word-for-word as: Ardha (Half) · Pincha (Feather / Chin) · Mayura (Peacock) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to open and strengthen the shoulders, engage the core and lengthen the hamstrings. Stretches hamstrings and calves. Strengthens core and upper back. It is particularly valued for building full-body strength and lifting low mood. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes. A block can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.
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 Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Avoid weight-bearing inversions entirely; practise supported Setu Bandha or Viparita Karani as an alternative.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Avoid all weight-bearing on the head and neck; practise supported Setu Bandha or legs-up-the-wall instead.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.
Detached Retina / Eye Conditions
Increased head pressure from inversions or vigorous effort can place strain on a fragile or recently repaired retina.
Avoid this posture entirely — do not bring the head below the heart under any circumstances.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
A block under the hands helps those working toward this inversion build shoulder strength progressively, without compromising alignment.
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
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 Dolphin Pose?
Dolphin Pose, also called Forearm Dog is a classical yoga posture. Its Sanskrit name Ardha Pincha Mayurasana translates word-for-word as: Ardha (Half) · Pincha (Feather / Chin) · Mayura (Peacock) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to open and strengthen the shoulders, engage the core and lengthen the hamstrings. Stretches hamstrings and calves. Strengthens core and upper back. It is particularly valued for building full-body strength and lifting low mood. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes. A block can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.
What are the benefits of Dolphin Pose?
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 Dolphin Pose?
Avoid this pose if you have: Shoulder injuries, Neck injuries, High blood pressure, Eye conditions.
How many steps are in Dolphin Pose?
Dolphin Pose is practiced in 10 steps. Begin in table top position.
Is Dolphin Pose suitable for beginners?
Dolphin Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Dolphin Pose?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Dolphin Pose help with?
Dolphin Pose is therapeutic for: strength, depression, posture correction.
What poses should I do before Dolphin Pose?
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