Variations (1)
Dolphin Push-Ups
डॉल्फिन पुश-अप
Dynamic Dolphin Push-Ups — shifting between Dolphin and Forearm Plank for shoulder strength.
Anatomy Involved
Benefits
- Builds shoulder strength for inversions
- Dynamic core workout
- Prepares for forearm stand
- Popular in power yoga
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries
- Neck injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Dynamic Dolphin Push-Ups — shifting between Dolphin and Forearm Plank for shoulder strength.
How to Practice
1. Come into Dolphin Pose (Ardha Pincha Mayurasana).
2. Forearms on floor, hips up.
3. Inhale — shift body forward (forearm plank).
4. Chin past the hands.
5. Exhale — hips back up (Dolphin).
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Dolphin Push-Ups
What is Dolphin Push-Ups?
Dynamic Dolphin Push-Ups — shifting between Dolphin and Forearm Plank for shoulder strength.
What are the benefits of Dolphin Push-Ups?
Builds shoulder strength for inversions. Dynamic core workout. Prepares for forearm stand. Popular in power yoga.
Who should avoid Dolphin Push-Ups?
Avoid this pose if you have: Shoulder injuries, Neck injuries.
How many steps are in Dolphin Push-Ups?
Dolphin Push-Ups is practiced in 10 steps. Come into Dolphin Pose (Ardha Pincha Mayurasana).
Is Dolphin Push-Ups suitable for beginners?
Dolphin Push-Ups is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Dolphin Push-Ups help with?
Dolphin Push-Ups is therapeutic for: strength.
What poses should I do before Dolphin Push-Ups?
Prepare with: Ardha Pincha Mayurasana, Bharmanasana (Table top pose), Virasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Dolphin Push-Ups with other poses