Dolphin Pose (Ardha Pincha Mayurasana)

Targets the shoulder girdle (deltoids, serratus anterior, rotator cuff), hamstrings, and core, with the forearm base taking pressure off the wrists. Helpful for building the shoulder stability and strength required for Headstand and Forearm Balance, for practitioners with wrist issues who need a Downward Dog alternative, and for conditioning the upper body in inversion-prep flows. The movement places the forearms on the floor shoulder-width apart with the elbows under the shoulders, lifts the hips high into an inverted V, keeps the head lifted off the floor, and optionally walks the feet toward the elbows to increase shoulder load.

Cues

• Press the forearms down and lift the hips, walking the feet in slightly.