Dolphin Pose

Instructions

1. 1Begin on hands and knees, then lower your forearms to the mat, placing them parallel and shoulder-width apart.
2. 2Tuck your toes under and lift your hips toward the ceiling, straightening both legs as much as your flexibility allows.
3. 3Press your forearms actively into the mat to broaden the upper back and draw the shoulder blades away from the ears.
4. 4Engage your core by drawing the navel toward the spine to protect the lower back.
5. 5Let your head hang freely between your upper arms without letting it drop to the mat.
6. 6Hold for 5–8 breaths, then lower your knees on an exhale to release.

Contraindications & precautions

• ⚠Shoulder impingement or rotator cuff injury — bearing weight on the shoulder joint in this position can worsen inflammation; avoid until cleared by a specialist.
• ⚠Cervical spine injury or neck instability — the inverted position increases pressure in the neck; keep a neutral head position and avoid if you have acute cervical issues.
• ⚠High blood pressure or glaucoma — the partial inversion raises intraocular and intracranial pressure; consult your doctor before practicing inversions.