Dolphin Pose

Ardha Pincha Mayurasana

Lift the hips with support on the forearms, keeping the head clear of the floor.

Ardha means half; pincha mayura means feathered peacock. Commonly called Dolphin.

Movement guidance

Preparation
Place the forearms parallel and elbows shoulder-width apart.
Entry and alignment
Tuck the toes and lift the pelvis back and up. Press through the forearms and keep the head off the floor.
Hold and breathe
Avoid letting the elbows spread sideways or the head bear weight. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower both knees, release forearm pressure, and sit back to rest.