Dolphin Plank Pose

Makara Adho Mukha Svanasana

Support a long body line on the forearms and toes in a forearm plank.

Makara means crocodile; this is a variation in the downward-facing-dog family.

Movement guidance

Preparation
Place the forearms and knees down with elbows beneath the shoulders.
Entry and alignment
Step back one foot at a time and lengthen from head to heels, supporting the abdomen and legs.
Hold and breathe
Press through the forearms and avoid sagging in the lower back and pelvis. Keep breathing comfortably without holding your breath.
Exit and next movement
Slowly lower the knees and release forearm support.