Dolphin Pose

Dolphin Pose Exercise Description

Dolphin Pose (forearm Downward-Facing Dog) is a bodyweight, ground-based stretch that targets the shoulders, latissimus dorsi, hamstrings, and calves while reinforcing core and scapular control. With the forearms anchored, the shoulders move into flexion and the shoulder girdle stabilizers (including serratus anterior and trapezius) work to support the upper body. The hips lift to create a long line through the spine as the posterior chain lengthens. Compared with hand-supported variations, the forearm base reduces wrist loading and increases demand on the shoulders to actively press the floor away. The goal is a controlled, breathable hold with a neutral neck and steady pressure through both forearms and feet.

Muscle Groups: Lats
Target Muscles: Latissimus Dorsi
Assisting Muscles: Biceps Femoris - Long Head, Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head, Semimembranosus, Semitendinosus
Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Upper Fibers
Body Area: Upper Body
Body Parts: Back, Mid Back
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Lats
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The Dolphin Pose Exercise

‘- Start on hands and knees. Lower your forearms to the floor, elbows under shoulders, forearms parallel, palms flat, fingers spread.
– Tuck your toes. Exhale, lift knees, and send hips up and back to form an inverted “V.”
– Press forearms and palms firmly into the floor; “push the ground away” to lift through the shoulders without collapsing.
– Keep elbows shoulder-width (do not let them flare). Maintain forearms parallel throughout.
– Align neck and spine: gaze between forearms or toward feet; keep ears roughly in line with upper arms.
– Draw ribs gently toward pelvis to maintain a neutral spine; avoid excessive arching in the low back.
– Keep legs long if your spine stays neutral; otherwise, lightly bend knees while reaching heels toward the floor.
– Keep feet hip-width, parallel, and weight balanced between forearms and feet.
– To exit, lower knees to the floor with control.

Dolphin Pose Tips

‘- Set elbows directly under your shoulders with forearms parallel, palms flat, and fingers spread before lifting.
– As you lift into the pose, send your hips up and back to create an inverted “V” shape.
– Actively press your forearms and palms into the floor to “push the ground away” and prevent the shoulders from collapsing.
– Keep elbows at shoulder-width and maintain parallel forearms; avoid letting the elbows flare outward.
– Align your neck with your spine by gazing between your forearms or toward your feet so the ears stay roughly in line with the upper arms.
– Gently draw your ribs toward your pelvis to help keep a neutral spine and avoid excessive arching in the low back.
– If your spine stays neutral, keep the legs long; if not, add a light bend in the knees while still reaching the heels toward the floor.
– Keep feet hip-width and parallel, with your weight shared steadily between forearms and feet.
– When finishing, lower your knees back to the floor with control rather than dropping out of the pose.

Dolphin Pose Beginner Introduction

Dolphin Pose (forearm Downward-Facing Dog) is a grounded, bodyweight yoga position that blends a strong upper-body challenge with a deep stretch for the back of the body. With the forearms resting on the floor and the hips lifted, the body forms an upside-down “V” shape, creating length from the hands through the spine to the heels. This setup shifts effort away from the wrists and places more work into the shoulders, chest, upper back, and core while the hamstrings and calves experience a steady stretch.

Because the head stays between the arms and the spine is organized in a long line, the posture emphasizes alignment and steady breathing just as much as strength. Muscles around the shoulder blades, ribs, and trunk contribute to holding the position, supporting the upper body from the ground up. The shape invites a balanced distribution of weight between forearms and feet, encouraging a stable base as the back, thighs, and lower legs lengthen together.