Yogis Anonymous

Dolphin Pose

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Dolphin Pose

Intermediate

By

Ally Hamilton

A beautiful upper back and shoulder opener and strengthener, dolphin pose also opens the hamstrings, calves and ankles. If you carry tension in your shoulders and upper back, a strap and block may be very helpful.

Class details

Benefits

Strengthens and opens the shoulders, upper back, and spine
Tones the abdominal muscles
Stretches the hamstrings, calves and ankles

Key Alignment Points

Kneel on your mat, and place your forearms on the floor.
Have your hands and forearms shoulders’ distance apart, with the palms pressing flat, fingers spread.
Tuck your toes, and lift your knees off the mat, walking the feet back a little, or bending the knees slightly if the hamstrings are tight.
Lengthen your tailbone toward the space behind you where the ceiling and wall meet.
Firm the shoulder blades on your back, and spread them away from the spine.
Draw the navel in, and gently press the shoulders toward the ankles.

Contraindications

For shoulder or neck injuries, knees stay bent.

Ready to work it?

Here are some classes featuring Dolphin Pose.

7 minutes

7 Minutes of Core Heaven

By Angela Kukhahn on Apr 21, 2025

Yoga for Athletes Intermediate

You might think there is no one on earth who could make 7 minutes of intense core-work fun, but you'd be wrong about that! Don't believe it? Grab two blocks and join Angela for some core work on your back, and then flip things over for some core facing the floor. You'll find yourself in side plank, dolphin plank, and dolphin pose, too. Bet you'll enjoy yourself. And you'll think of Angela every time you laugh for the next 3 days :) (You'll get a little shoulder-opening as a bonus!) You're welcome!
48 minutes

Twists + Turns

By Kate Duyn on Mar 14, 2024

Vinyasa Flow Advanced

Join Kate for this delicious flow full of twists, turns, core work, back-and side-body opening, love for your hips, hamstrings and shoulders, and lots of chances to play with our friend the dolphin, or to turn things upside down for forearm stand variations! Enjoy, yogis!
48 minutes

Prana Sparks Fly

By Kate Duyn on Jun 30, 2023

Vinyasa Flow Advanced

Sometimes you just need to get moving to make those prana sparks fly! This practice incorporates lots of core strengthening and heart opening in preparation for forearm stand variations along with lots of other treats along the way! Enjoy, yogis!
45 minutes

Sweet + Steady

By Kate Duyn on May 30, 2023

Vinyasa Flow Advanced

A sweet, steady container of breath work, hip-and-shoulder-opening, core strengthening and an opportunity to play with forearm stand. Perfect for days when you want to go deep, but have a moderate amount of prana to work with :)
43 minutes

Just Right Flow

By Angela Kukhahn on May 25, 2023

Vinyasa Flow Intermediate

Hello, yogis! Today we have a fun, middle-of-the-road kinda flow that is not too crazy-hard and not easy, either! Just a sweet, solid, full-body flow with options for arm balances and inversions, but only if you want them! Enjoy this ride :)
57 minutes

Freedom Flow

By Kate Duyn on Feb 17, 2023

Vinyasa Flow Advanced

This practice is all about clarity of vision and inward freedom. It may seem counterintuitive but discipline is a big part of finding that inward freedom. The idea is to use your discipline or your practice or craft to explore what freedom means for you. Showing up is the key, and coupling your determination with your vision sets you up for limitless possibilities!
97 minutes

Open Sesame

By Ally Hamilton on Feb 17, 2023

Vinyasa Flow Intermediate

I love a classic 90-minute class where we don't have to rush or edit anything out! This practice is all about opening to reality as it is, which is not always as we want it to be. Attachment and aversion are flip sides of the same coin. We approach this practice and our own bodies with curiosity instead of an agenda. It's incredibly freeing. There's a focus on shoulder , chest, upper back and neck release, but you'll get plenty of hip and hamstring opening as well. Core strengthening gets us ready for an exploration of forearm stand (a strap and a block may be helpful). And yoga Nidra in savasana should send you floating off your mat. Enjoy, yogis!
21 minutes

Powerful Pincha Practice

By Angela Kukhahn on Feb 8, 2023

Vinyasa Flow Advanced

If you're looking for a get-up-and-go advanced, energizing practice where you can hunker down and focus, look no further! This is a shoulder-opening, core-strengthening flow that targets forearm stand and headstand and transitions between headstand and forearm stand. You will breathe, move, sweat, strengthen and probably learn something new all in 21 minutes! And you'll have fun! Low ponytails for those of you with long hair are recommended :)
21 minutes

Core Blaster/Shoulder Fun

By Angela Kukhahn on Jan 17, 2023

Vinyasa Flow Intermediate

This is a high-energy core-blasting flow that incorporates core work on our backs, but also from dolphin plank and side plank. There's also time in dolphin pose with forearm stand prep (you can move into forearm stand if you wish, yogis!) but our focus is the core for sure! Have two blocks handy so I can torture you a little extra! You're welcome! (I promise we are going to laugh and have fun, don't worry! Laughing is the best core work!)
10 minutes

Quick Core + Chest Flow

By Angela Kukhahn on Jul 9, 2022

Vinyasa Flow Intermediate

Quick but powerful core, chest and shoulders class! All you need is 10 minutes and a good attitude, and you will be amazed at how fired up you will be. It might only take 10 minutes, but your core, chest and shoulders will be talking to you for days! Of course you will stretch it out at the end because Angela wouldn't leaving you hanging! Great when you're short on time but want something potent and meaningful.