Dolphin Plank Pose or Makara Adho Mukha Svanasana
In this Pose of the Week, Elena Brower demonstrates Dolphin Plank Pose or Makara Adho Mukha Svanasana. Start by coming on to your hands and knees and lower down to your elbows with your hands flat on the floor. Walk your legs long behind you until your toes are tucked and you are in plank pose on your elbows. To align, lower your heart down toward the floor, bring your shoulder blades together, but keep your pelvis lofty. Lengthen your tailbone long toward your heels, gaze forward and breath.
Benefits of the Dolphin Plank Pose
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Core Strengthening
The Dolphin Plank Pose is a powerhouse for building core strength. By engaging the abdominal muscles, it helps create a more stable and balanced core, essential for overall fitness and posture.
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Shoulder and Upper Back Conditioning
This pose is exceptional for enhancing shoulder and upper back strength. It not only tones these muscles but also improves their endurance, making everyday tasks less strenuous.
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Tension Relief
If you often find yourself hunched over a computer or carrying stress in your shoulders, the Dolphin Plank Pose can be a game-changer. It opens up and stretches the shoulders and upper back, providing much-needed relief from tension and tightness.
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Improved Posture
By targeting the upper body and core, this pose helps correct poor posture. As the muscles become stronger and more flexible, you’ll find it easier to maintain a more upright and confident stance.
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Versatility
The Dolphin Plank Pose is suitable for practitioners of all levels. Whether you’re a beginner or an advanced yogi, you can reap its benefits without needing extensive modifications.
Essential Equipment for Practicing Dolphin Plank Pose
When practicing the Dolphin Plank Pose, having the right equipment can make a significant difference in both comfort and effectiveness. Here are a few items that could be particularly helpful:
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Yoga Strap
- Purpose: A yoga strap can help in maintaining proper alignment by aiding in keeping your shoulders stable and engaged.
- Usage: Loop the strap around your upper arms to prevent them from splaying out.
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Yoga Block
- Purpose: A yoga block provides support and stability, especially if you’re working on building strength or flexibility.
- Usage: Place the block under your forearms to elevate your upper body slightly, which can reduce strain on the shoulders and wrists.
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Non-Slip Yoga Mat
- Purpose: A non-slip mat ensures you maintain a firm grip, preventing your hands and feet from sliding.
- Usage: Lay the mat on a flat surface to provide a secure base for your practice.
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Knee Pads or Cushioned Mat
- Purpose: Extra cushioning can protect your knees and elbows, particularly when practicing on hard surfaces.
- Usage: Place the pads or use a thicker mat to reduce pressure on your joints.
Benefits of Using These Tools
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Improved Alignment
Using tools like straps and blocks can help you achieve better alignment in Dolphin Plank Pose. Proper alignment not only enhances the effectiveness of the pose but also minimizes the risk of injury.
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Enhanced Comfort
Yoga can sometimes be challenging, especially for beginners. With added support from blocks and knee pads, you can practice more comfortably, allowing you to focus on your form and breath.
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Increased Strength and Flexibility
By incorporating these tools, you can gradually build the strength and flexibility needed to perform the Dolphin Plank Pose without assistance over time.
Incorporating these simple yet effective pieces of equipment into your practice can significantly enhance your experience, allowing you to focus more on your form and less on any discomfort or instability.
