Dolphin

Benefits:
  • Increases shoulder stability
  • Increases shoulder mobility
  • Improves core strength
Cues:
  • Start in a forearm plank
  • On an inhale, staying connected to the core, put slight bend in your knees
  • On an exhale stabilize the shoulders and press your hips up and back into an inverted 'V' position
  • Press the ground away from you with your forearms
  • Feel active length in the spine from the tailbone to the crown of the head keeping the neck in line with the rest of the spine
  • Extend the legs towards straight
Common Errors:
  • ​Poor engagement in the shoulders
  • Forcing the heels towards the ground
  • Weak core engagement
Modifications:
  • Putting a greater bend in the knees
Cautions:
  • ​Shoulder
  • Back
Alternative Poses:

Anatomy

Lengthening:
Stengthening: