Dolphin (hold)

Ardha Pincha Mayurasana

Yogaintermediatetimedno equipment

Forearm downward dog: forearms parallel and shoulder-width on the floor with the elbows under the shoulders, legs straight and hips raised into an inverted V, heels reaching toward the floor, head hanging free between the upper arms.

How to do it

1. Start on forearms and knees: elbows under the shoulders, forearms parallel and shoulder-width apart, palms flat and fingers spread forward; knees under the hips, spine neutral.
2. Tuck the toes, press the forearms firmly into the floor and lift the knees, sending the hips up and back.
3. Straighten the legs (keep a slight knee bend if the hamstrings are tight) until the body forms an inverted V, heels reaching toward the floor.
4. Draw the shoulders away from the ears and keep the elbows from sliding apart; the head hangs free between the upper arms without touching the floor; gaze toward the knees or feet.

Muscles worked

trapezi, tricipiti, addominali, polpacci, deltoidi, femorali