Dolphin Pose

A yoga-inspired shoulder mobility and stability hold performed on the forearms. Develops shoulder strength and flexibility while building core stability.

Instructions

1. Begin in a push-up position on a mat with your forearms on the ground.
2. Lower yourself onto your forearms so that your elbows are directly beneath your shoulders.
3. Clasp your hands together in front of you or keep them parallel, shoulder-width apart.
4. Engage your core and press your forearms firmly into the ground.
5. Keep your body in a straight line from your head to your heels, avoiding sagging hips or piking your hips upward.
6. Your shoulders should be packed and engaged, with minimal slack in your upper back.
7. Hold this position for the prescribed duration while breathing steadily.
8. Rest and repeat for additional sets.

Tips

• This pose builds shoulder stability and strength while developing the core and improving posture.
• Keep your head neutral and eyes looking down; avoid looking forward, which creates neck strain.
• Press your forearms into the ground and draw your shoulders away from your ears to create a strong shoulder position.
• If this position is challenging, reduce the duration and gradually work up to longer holds.
• This is an excellent warm-up or mobility exercise before training sessions involving shoulder work.
• Incorporate this hold into your training routine for shoulder health and injury prevention.