Variations (1)
Dolphin Push-Ups
Dolphin Push-Ups · डॉल्फिन पुश-अप
Also known as: Dolphin Plank Push-Ups · Forearm Push-Ups
Dolphin Push-Ups, also called Dolphin Plank Push-Ups is a classical yoga posture in the Iyengar tradition. In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to open and strengthen the shoulders and engage the core. Dynamic core workout. Prepares for forearm stand. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.
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 Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Keep elbows close to the ribs and limit the height of the lift; do not straighten the arms fully.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Keep the gaze on the floor or turn to one side; avoid looking up or compressing the back of the neck.
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
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
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Frequently Asked Questions
Common questions about Dolphin Push-Ups
What is Dolphin Push-Ups?
Dolphin Push-Ups, also called Dolphin Plank Push-Ups is a classical yoga posture in the Iyengar tradition. In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to open and strengthen the shoulders and engage the core. Dynamic core workout. Prepares for forearm stand. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.
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