Dolphin Pose
Dolphin Pose Exercise Description
Dolphin Pose (forearm downward-facing “A-frame”) is a bodyweight stretching position that targets shoulder flexion while lengthening the back line of the body—primarily the hamstrings and calves—without loading the wrists. With forearms anchored, you “push the floor away,” creating scapular upward rotation and a broad, stable upper back as the hips lift. The goal is a long, neutral spine from pelvis through neck, using slight knee bend as needed to avoid rounding the lumbar region. You’ll feel a strong stretch through the posterior chain and the lats while maintaining shoulder control and elbow alignment. This pose helps reinforce overhead position awareness, forearm pressing mechanics, and even weight distribution between the upper body and feet while keeping the head unloaded.
- Muscle Groups: Calves, Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Gastrocnemius - Medial Head
- Assisting Muscles: Latissimus Dorsi
- Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Triceps Brachii - Medial Head
- Body Area: Lower Body
- Body Parts: Legs, Lower Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Calf, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Dolphin Pose Exercise
‘- Start on hands and knees; place forearms on the floor, shoulder-width apart, forearms parallel, palms flat, fingers spread.
– Stack shoulders over elbows; press evenly through palms and the length of each forearm.
– Tuck toes; exhale and lift knees, sending hips up and back into an inverted “V.”
– Keep head off the floor; neck long, gaze toward your feet or knees.
– Maintain forearms parallel; do not let elbows slide wider or hands drift together.
– “Broaden” across the upper back by actively pushing the floor away; avoid collapsing into the shoulder joints.
– Lengthen from tailbone to crown; keep ribs stacked and spine neutral.
– Walk feet in or out to find a position that maintains a long spine.
– If hamstrings limit you, keep a slight knee bend while lifting hips high.
– Gently draw heels toward the floor without forcing; keep weight primarily through forearms.
– Breathe steadily; with each exhale, create length through the sides of the torso and calves.
– To exit, lower knees back to the mat under the hips with control.
Dolphin Pose Tips
‘- Place forearms shoulder-width apart and parallel with palms flat and fingers spread before you lift.
– Stack shoulders directly over elbows and press evenly through palms and the full length of each forearm.
– As you tuck your toes and lift your knees, send the hips up and back into an inverted “V.”
– Keep your head off the floor with a long neck, gazing toward your feet or knees.
– Actively push the floor away through your forearms to broaden across the upper back.
– Reach from tailbone to crown, keeping ribs stacked so the spine stays long and neutral.
– Walk your feet in or out until you can maintain a long, neutral line from pelvis through neck.
– If hamstrings limit you, keep a slight bend in the knees while still lifting the hips high.
– Gently draw your heels toward the floor without forcing, keeping weight primarily through the forearms.
– Breathe steadily and use each exhale to create length through the sides of the torso and the calves.
– When exiting, lower your knees back to the mat under the hips with control.
Dolphin Pose Beginner Introduction
Dolphin Pose (forearm downward-facing “A-frame”) is a bodyweight yoga-style position where the body forms an upside-down V with the forearms resting on the ground. The posture highlights a deep opening through the shoulders as the arms angle overhead, while the back of the legs and calves experience a strong, sustained stretch. Because the weight is carried through the forearms instead of the hands, the wrists stay unloaded, making this shape useful for people who prefer less pressure through the wrists.
The pose encourages a long line from hips through spine to the neck, with the upper back rounded slightly outward for a feeling of width and steadiness around the shoulder blades. Gentle bending at the knees can support this length through the back without compressing the lower spine. Many people notice clear sensations along the back side of the body, from the heels up through the legs and into the sides of the torso and lats, while the head remains free of pressure on the floor.