Dolphin Plank Pose

Dolphin Plank: Step-by-Step Instructions

Nothing prepares you for a Headstand quite like Dolphin Plank Pose (Chulukyasansa), which strengthens the muscles in your arms, core, and thighs.

Aspect	Details
Sanskrit Name	Chulukyasansa or Ardha Adho Mukha Shvanasana
Pose Level	Level 1 (Beginner)
Primary Focus	Arms, core, thighs
Hold Duration	30 seconds or longer

This posture is also suitable for women during light days of their menstrual cycle, since full inversions are generally avoided during menstruation.

Chulukyasansa or Ardha Adho Mukha Shvanasana

(Pronounced as "choo-loo-KEE-AHS-anna" or "ardhaa-ad-HO-MOOK-ha-SHVAN-AHS-anna")

Name	Language	Meaning
Chulukyasansa	Sanskrit	Dolphin Pose
Ardha Adho Mukha Shvanasana	Sanskrit	Half Downward-Facing Dog Pose

The word "dolphin pose" in Sanskrit is Chulukyasansa. Since the pose also resembles half of a Downward-Facing Dog Pose, some teachers refer to it as Ardha Adho Mukha Shvanasana.

How to Do Dolphin Plank Pose

Step	Action	Key Focus
1	Kneel and clasp hands on the mat	Interlock all fingers completely
2	Straighten legs into plank position	Shoulders above elbows, torso parallel to floor
3	Lift hips toward the ceiling	Press heels down, lengthen spine upward
4	Hold for 30+ seconds, then release	Breathe steadily, rest in Child's Pose after

Step One:

Kneel down on your yoga mat. Clasp your hands together tightly so that you interlock all your fingers completely. Bend forward and place the outside edges of your hands on the yoga mat in front of you.

Step Two:

Shift half of your body weight onto your forearms and interlocked hands. Then straighten your legs behind you so that your shoulders remain directly above your elbows and you hold your torso parallel with the floor. All your weight should rest on the balls of your feet and your forearms. Breathe as you hold this plank variation for a few seconds.

Step Three:

Inhale while lifting your buttocks up toward the ceiling as you walk your feet in, taking about two steps forward. Press back firmly with your shoulders and do not let them drop toward the floor. Your armpits should stay stretched open. Tuck your shoulder blades into your back and keep your chest open.

Press your heels down to try to make them touch the ground, lengthening your hamstrings. The entire spine should lengthen up toward the ceiling.

Your elbows, shoulders, and spine should push back and up together in one straight line. Your body will form a 45-degree angle between your legs and your torso.

You can look down at the floor, keeping your neck extended.

Step Four:

Hold this posture for 30 seconds or longer as you build up your stamina. Do not hold your breath. To come out of it, exhale as you kneel back down onto the floor. You can rest in Child's Pose to catch your breath.

Beginner's Tip:

Dolphin Plank Pose Information

Detail	Information
Sanskrit Name	Chulukyasansa or Ardha Adho Mukha Shvanasana
Pose Level	Level 1 (Beginner)
Cautions	Shoulder injuries, neck injuries

Sanskrit Name:

Chulukyasansa or Ardha Adho Mukha Shvanasana

Pose Level:

Level 1

Contraindications and Cautions:

• If you have had a recent shoulder injury, do not attempt this pose without the supervision of an experienced yoga teacher.

• For neck injuries, you can rest your forehead on a block or bolster for support.

Benefits

Benefit	Description
Stress Relief	Relaxes the nervous system, helping to release stress and improve mood
Shoulder Mobility	Opens and stretches the shoulders
Flexibility	Stretches out tension in the hamstrings and calves
Core Strength	Builds deep core stability and endurance

• Relaxes the nervous system to release stress and improve your mood

• Opens your shoulders

• Stretches out tension in your hamstrings and calves

• Builds core strength