Dolphin Pose
Ardha Piñcha Mayurāsana
अर्ध पिंच मयूरासन
It is a preparatory pose for inversions, where elbows and forearms press into the floor, and the body forms an inverted "V" shape.
Ardha Piñcha Mayurāsana is comprised of "Ardha" (half), "Piñcha" (feather), "Mayura" (peacock), and "Āsana" (posture/pose). It is a preparatory pose for inversions, where elbows and forearms press into the floor, and the body forms an inverted "V" shape.
This pose builds strength in the shoulders, arms, and core, while enhancing flexibility in the hamstrings and back muscles. It is an important preparatory pose for Headstand (Śīrṣāsana) and Forearm Stand (Piñcha Mayurāsana), cultivating core stability and balance.
Place elbows and forearms on the floor, palms together or parallel, and lift the hips towards the ceiling. Keep the spine long and avoid letting the head touch the floor. On an exhale, draw heels towards the floor to feel the hamstring stretch.
Emphasize "drawing shoulder blades down the back" and "firmly pressing forearms into the floor" to prevent shoulder shrugging and alleviate shoulder strain. If there is neck strain, advise students to relax the neck and ensure the crown of the head does not touch the floor.