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“Ardha” means half.
“Pincha” means feather or wing.
“Mayura” means peacock.
“Asana” means pose.
Easy pose to strengthen the arms to prepare for certain advanced-level poses.
Benefits
The very fact the body is inverted gives room for better blood circulation to the brain and eyes.
Helps to realign the vertebral column, thus correcting any minor postural defects.
Puts pressure on the pituitary glands which helps to increase its efficiency, and in turn the efficiency of all other hormone-producing endocrine glands which are controlled by it.
The weight of the abdominal organs on the diaphragm encourages deeper exhalation so that more carbon dioxide and other toxins are removed from the lungs.
This asana stimulates the nervous system and strengthens the spine, shoulders, and neck.
Heart Chakra
(Anahata Chakra)
Social Identity, Love, and Relationship.
“I am Love.”
Solar Plexus Chakra
(Manipura)
Ego Identity, Personal Power, and Ambition.
“I’m Worthy.”
Steps
1. Begin on hands and knees.
2. Hold opposite elbows to get shoulder’s distance, then keeping elbows at shoulder’s distance, place forearms parallel to one another on the ground, palms facing down.
3. Tuck your toes and lift your hips high.
Cautions
Shoulder Issues: If you have shoulder injuries or issues, such as impingement or rotator cuff problems, be cautious with Dolphin Pose. Focus on proper alignment and avoid putting excessive weight on your shoulders.
Neck Issues: People with neck problems, including cervical spine issues, should be mindful of their neck position. Ensure that your neck is aligned with your spine and avoid straining or compressing the neck.
High Blood Pressure: If you have high blood pressure, it’s advisable to be cautious with inversions. Dolphin Pose is a mild inversion, so consult with your healthcare provider before practicing it. Modify or skip the pose if necessary.
Pregnancy: Pregnant individuals should avoid lying on their stomachs, especially in the later stages of pregnancy. It’s advisable to consult with a prenatal yoga instructor or healthcare provider for suitable modifications.
Wrist Issues: Dolphin Pose involves putting weight on your forearms and wrists. If you have wrist issues such as carpal tunnel syndrome or recent injuries, consider using props like yoga blocks or modifying the pose to alleviate pressure on the wrists.
Back Problems: Individuals with lower back issues should be cautious and pay attention to how their lower back feels during the pose. If there’s discomfort, consider modifying the pose or avoiding it altogether.
Beginner’s Caution: If you are a beginner, take your time to build strength gradually. Rushing into advanced poses without proper preparation can lead to injuries. Work on building a strong foundation in basic yoga poses before attempting more challenging ones.
Variation
In this forearm stand, the risks to the neck experienced during a headstand, are minimized since using the full support of your forearms make the pose easier to perform.
Benefits
Increase blood flow to the brain, which reduces stress and promotes feelings of clarity and peace.
Stretches and strengthens the elbows, upper arm muscles like biceps and triceps, shoulder muscles mainly the deltoid muscles.
Tones the upper arm muscles.
Improves the flexibility of the shoulder and upper arm muscles in their range of motion.
Stretches and strengthens the neck muscles like the trapezius.
Improves the range of motion of the neck muscles, gaining flexibility.
Crown Chakra
(Sahasrara Chakra)
Influences self-knowledge identity, spirituality, and connection with the divine.
“We are one.”
Third Eye Chakra
(Ajna Chakra)
Self-Reflection Identity, Intuition, and Clarity of Sight.
“I See Clarity.”
Steps
1. Begin on hands and knees
2. Hold opposite elbows to get shoulder’s distance, then keeping elbows at shoulder’s distance, place forearms parallel to one another on the ground, palms facing down
3. Tuck your toes and lift your hips high
4. Walk your feet toward your elbows as close as they will go.
5. Lift your left leg toward the ceiling.
6. Come onto the ball of your right foot start to rock forward and eventually lift both legs off the ground.
7. Bring your feet and legs together; feet can be flexed or pointed. Try to stay here for at least three deep breaths. This pose can be done on a wall until you are comfortable without one.
Variation
It is an advanced inversion that combines a forearm balance with a backbend. It requires flexibility, balance, and strength in the shoulders and arms.
Steps
1. From Dolphin then Feather Peacock pose, inhale push the arms towards the floor firmly for a better foundation.
2. Exhale, relax the breath and bend the legs toward your head.
3. Hold it for 3 breaths
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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