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Instructions
- Start in a forearm plank position with elbows under shoulders and body in a straight line.
- Engage your core and press your forearms into the floor.
- Lift your hips up towards the ceiling into Dolphin Pose while keeping forearms grounded.
- Pause briefly at the top, feeling the stretch in shoulders and hamstrings.
- Lower your hips back to the forearm plank position with control.
- Repeat for the desired duration.
Technical Tips
- Keep shoulders away from ears during both positions.
- Do not arch your lower back; maintain core tightness.
- Distribute weight evenly between forearms and toes.
Breathing Tips
- Inhale while lifting your hips to Dolphin Pose.
- Exhale while lowering back to Forearm Plank.
- Maintain steady breathing throughout the exercise.
Medical restrictions
- Shoulder injuries
- Wrist injuries
- Lower back pain
- Severe hamstring tightness
What muscles do I work with Forearm Plank to Dolphin Pose?
Forearm Plank to Dolphin Pose primarily works your abs while engaging your shoulders, triceps, lats, and serratus anterior, enhancing both core strength and shoulder stability.
Is Forearm Plank to Dolphin Pose suitable for beginners?
Forearm Plank to Dolphin Pose is considered an intermediate exercise due to the required shoulder and core strength, but beginners can build up by mastering static plank holds first.
What is the benefit of adding Dolphin Pose to Forearm Plank?
Adding Dolphin Pose to Forearm Plank improves shoulder mobility and flexibility while reinforcing core stability, making it an effective compound movement for strength and mobility.
Can Forearm Plank to Dolphin Pose hurt my shoulders?
Forearm Plank to Dolphin Pose is safe when performed with proper form, but individuals with existing shoulder injuries should avoid it or consult a professional before attempting.
The Forearm Plank to Dolphin Pose is an effective yoga-inspired exercise that combines strength and mobility work. It transitions between a stable forearm plank and an active Dolphin Pose, targeting your core, shoulders, and upper back. This movement helps to build shoulder stability and core endurance while improving flexibility in your hamstrings and calves. Ideal for intermediate practitioners, it enhances overall balance, posture, and mobility crucial for daily activities and athletic performance. Practicing Forearm Plank to Dolphin Pose regularly can also support shoulder health and prevent injuries by reinforcing proper scapular control and strengthening the stabilising muscles of the upper body. Incorporate this exercise into your routine to complement both strength and flexibility goals with minimal equipment required.