Dolphin Plank Pose

Dolphin Plank Pose

The dolphin plank pose is a modification of the plank pose and plays a critical role in strengthening the core. It is an effective and intermediate pose that helps in tightening the abdominal muscles. It is known as Makara Adho Mukha Svanasana in Sanskrit and is a variation of the dolphin.

It is a challenging pose as it shifts the complete bodyweight on the hands and helps in strengthening the core. It completely engages the back muscles and abs. It helps in making the legs and upper body strong and toned. In this variation of the plank, the pressure is taken off the wrist, and plank is done with the palm flat on the ground.

How To Perform The Pose

It is an intermediate level pose and can be mastered slowly with regular practice. However, wearing the right kinds of clothing, like yoga leggings, can make the practice more comfortable.

Here is a step-by-step way to perform the pose accurately:

  • First, start it with the knees bent and slowly shift the body weight to the front. Align your shoulder with your wrists and slowly lower your arms till forearms touch the floor.
  • Keep the palm pressed to the floor and straighten your leg. Place your heels aligned and above the toes. Keep your gaze on the floor and keep your back straight.
  • Slowly inhale and pull in your abdominal muscles. Lift your body up with the support of your palm and exhale. Stay in the plank position for a while for a few breaths. 
  • Keep your skull away from the back of the neck and look down towards the floor. After a count of 30 seconds to one minute, release the knees and come to the original position.


  • It helps in tightening and toning the abdominal area and strengthening the core.
  • It helps in improving the process of digestion as it works out the muscles completely.
  • The regular practice helps in easing the pain related to menstruation cycle.
  • It helps in building body strength with the help of body resistance and helps in increasing bone density.
  • The pose works on muscles, shoulders, hamstring, calves, and abdominal area and, hence, overall improves the posture.

Mistakes And Contradictions

It is highly recommended to perform the exercise on an empty stomach when bowels are empty. Keep a gap of 6 to 7 hours after taking a meal and before performing the pose. It is advised not to practice it in case of the shoulder, back, and arm or neck injury as it might cause a lot of strain. It is not even suitable for people suffering from hypertension.

How To Perform The Pose Perfectly

It is a core strengthening and abdominal muscle tightening pose which works for the whole body. It is important to perform it with correct alignment. While lifting up your body, make sure that your body is parallel to the floor and straight in a line. Do not let your hips and butt sag low and keep your shoulders aligned directly over your elbows. Take it slowly and start holding the pose for 15 to 30 seconds and increase the holding time gradually.

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