Dolphin Pose

An inverted V held on the forearms: the hips lift towards the ceiling while the shoulders take the load, which makes it the standard preparation for forearm inversions.

How to do it

1. Kneel and place the forearms on the floor shoulder-width apart with the elbows under the shoulders.
2. Tuck the toes and lift the hips up and back until the body forms an inverted V.
3. Press the forearms down and draw the shoulders away from the ears; let the heels stay high.
4. Hold the position for the prescribed time, keeping the neck relaxed between the arms.
5. Lower the knees to the floor to come out.

Tips

• Keep the elbows from sliding apart; a strap around the upper arms holds the width.
• Bend the knees generously so the spine stays long instead of chasing straight legs.
• Walk the feet slightly closer to the elbows to take more weight into the shoulders.

Muscles

Primary: Front deltoid, Traps

Secondary: Hamstrings, Serratus