Dolphin Plank Pose

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Holos Exercises

Dolphin Plank Pose

Exercise Type: non-impact

Duration:3 minutes

Reps:1 reps

Fitness Level: Easy

Posted By:Melissa Farrell

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Exercise Description

This is a yoga pose that is a great way to strengthen everything from your legs and butt to your arms and back. If at first it is too difficult, try it with your knees on the ground and gently build up into the full instruction listed below.

Muscle Groups: Legs, back, abs, core

Step Number 1

Start by lying on your stomach with your legs stretched out behind you.

Step Number 2

Your arms should be bent at the elbow such that your hands are placed on the mat (palms down) shoulder width apart. Your elbows should be placed just underneath your shoulders.

Step Number 3

Turn your toes under your body and lift your body up into dolphin pose by walking your feet up towards your body. As you do this, your butt should be rising towards the ceiling and your body should be forming a triangle.

Step Number 4

Your head should remain near the ground and your hands and elbows should also remain on the ground. Stay in this position for a minute so as to stretch your shoulders and upper body.

Step Number 5

While looking forward, walk your feet back so that your butt is now lowering back down to the ground.

Step Number 6

Your shoulders should be just above your elbows and your body (legs, back and shoulders) should form a “plank” meaning they are all aligned and suspended above the ground.Hold this position for several breaths.

Step Number 7

End the routine by dropping your knees to the ground, resting your butt on your feet, and laying your body forward with arms outstretched into Child’s Pose.

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