Enter
- From all fours, lower your forearms; place elbows directly under shoulders.
- Keep your forearms parallel and palms grounded.
- Tuck your toes; exhale and lift your hips.
- Straighten your legs; keep your head suspended between your arms.
Steps
Support
Forearms, palms, and feet; head lifted, heels reaching toward the floor.
Hold
- Press forearms and palms down; keep your elbows shoulder-width apart.
- Lift your sitting bones and lengthen your back.
- Keep your shoulder blades firmly against your ribs.
- Reach your heels toward the floor without forcing them down.
Exit
- Exhale and lower your knees to the floor.
- Bring your hips toward your heels and rest in Child's Pose.
- Breathing
- Exhale when entering and exiting; breathe continuously while holding the pose.
- Gaze
- Gaze toward your shins.
- Duration
- 5 to 20 breaths.
Adapt
Adaptations
- Bent kneesBend them while keeping your hips high and back long.
- Block between your handsRest the block flat; grip its sides, keeping your forearms parallel.
- StrapLoop it above your elbows, keeping your arms shoulder-width apart.
- Knees groundedLower them while practicing hand, forearm, and shoulder placement.
Variations
- Interlaced-hands variation: triangular forearm base, with your head suspended.
- One-leg-lift variation: keep your hips level.
- Dynamic Dolphin: rock your torso forward and back; forearms stay grounded.
Signals of effort
- Head below your heart.
- Sustained loading through your forearms and shoulders.
- Hip flexion with knees extended.