Dolphin pose is classified as both a standing pose and a mild inversion. It has a lot in common with what is perhaps the best known yoga pose, downward facing dog. This pose can be done by students at any level of practice, but is often used in intermediate and advanced yoga classes.
This pose can also be used as a modification of the downward facing dog pose, particularly if it causes pain in the wrists. This modification is often used in yoga therapy and in regular yoga classes for people with problems involving the wrists, such as tendonitis, arthritis or carpal tunnel syndrome.
The benefits of dolphin pose are similar to those of downward facing dog. This yoga asana is great for stretching the muscles of the legs, arms and shoulders. It is good for relieving a variety of symptoms and conditions, including stress, anxiety, depression and symptoms related to menstruation and menopause.
To begin moving into dolphin pose, start on your yoga mat in the hands and knees position, as you would for downward facing dog. The knees should be just below the hips and the forearms should be on the mat, out in front of you with the palms pressed together.
Tuck the toes under and lift the knees to straighten the legs. Lengthen the tailbone as you straighten the legs. Initially, the legs may not come straight. It is fine to keep the knees slightly bent in this pose, if needed.
The head should be between the upper arms and held straight, but without tension. You will stay in this pose for at least thirty seconds and move out of it and back to the hands and knees position. In some intermediate and advanced classes, you may move from downward dog into dolphin and back to downward dog.