Many of us tend to focus on the front of our body when working out, concentrating on our abs, pecs, and arms. However, we often overlook our backside and core, which are equally important when it comes to feeling and looking great.
Yoga’s Dolphin Pose (or Makarasana) is a fantastic exercise that allows us to regain mobility and suppleness by releasing tension and tightness across our entire backside. This pose strengthens our shoulders, elongates our spine, and stretches our hamstrings and calves.
How to Do the Dolphin Pose
Here’s a step-by-step guide to help you master the Dolphin Pose, reaping all its whole-body benefits, particularly for your backside and core.
- Kneel on the floor on all fours. But instead of placing your palms on the ground, rest on your forearms.
- Position your elbows directly under your shoulders. You can find the ideal position by grabbing opposite elbows with your hands while on all fours.
- Interlock your fingers. Once your elbows are in place, extend your arms in front of you, and interlock your fingers to provide support.
- Tuck your toes and lift your hips upward. With your knees bent and situated on the floor, tuck your toes, shifting your weight to the balls of your feet. Now, lift your hips up toward the ceiling.
- Keep your knees slightly bent. Because most people have tight hamstrings, maintaining a slight bend in the knees will prevent your spine from arching as you perform the Dolphin Pose.
- Push your weight into your elbows and forearms. After bending your knees slightly, push your body weight into your elbows and forearms, then gradually push your body back towards your feet. Don’t worry; this isn’t as complicated as it sounds!
- Bring your heels to the floor. With your balance rooted in your forearms and your knees somewhat bent, try pushing your weight back and resting your heels on the floor. This position will give you a satisfying stretch in your Achilles, calves, and eventually, your hamstrings.
- Engage your core muscles. To accomplish the full Dolphin Pose, pull in your belly and ribcage to help maintain a straight spine. As you apply force through your elbows and hands, you’ll be able to stretch and create space in your upper (thoracic) spine.
- Hold the pose. Maintain this position for as long as you can – from one minute up to several minutes. The stretch feels marvelous, but remember there’s a considerable amount of weight bearing down on your shoulders, so don’t overdo it.
- Rest in Child’s Pose. After enjoying a nice stretch, slowly return to all fours, tuck your feet under, and then relax in Child’s Pose. This will help your body recover and release any remaining tension.
Progress and Benefits of the Dolphin Pose
With time and practice, you’ll be able to stretch deeper and hold the Dolphin Pose longer, enjoying even greater benefits. Until then, enjoy the process and the sensations of your body releasing tension and building strength.
The Dolphin Pose provides numerous benefits. It stimulates the nervous system, enhances concentration, stretches the shoulders and hamstrings, and strengthens the arms and legs. This all-encompassing pose is also known for relieving stress, improving digestion, and enhancing overall body balance.
Incorporating the Dolphin Pose into your regular fitness routine will bring a renewed sense of strength and flexibility to your entire body, allowing you to enjoy a more balanced and healthy lifestyle.
