Poses by Type

Dolphin Plank Pose

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.

Dolphin Plank Pose: Step-by-Step Instructions

Step 1

Start in Dolphin Pose, knees bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.

Step 2

Press your inner forearms and elbows firmly against the floor. Firm your shoulder blades against your back and spread them away from the spine. Similarly spread your collarbones away from the sternum.

See also Upside-Down Prep: Dolphin Pose

Step 3

Press your front thighs toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of your skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

Step 4

Stay anywhere from 30 seconds to a minute. Then, release your knees to the floor with an exhale.


Pose Information

Pose Level


Contraindications and Cautions

Shoulder injuries, support torso on a bolster; neck injuries, support forehead on a block

Preparatory Poses

Follow-up Poses

Beginner’s Tip

Relieve any neck tension by resting your forehead on a block set between your forearms.


  • Calms the brain and helps relieve stress and mild depression
  • Stretches the shoulders, hamstrings, calves, and arches
  • Strengthens the arms and legs, and core
  • Helps prevent osteoporosis