Dolphin push-ups – The foundation of inversions

One of the most noticeable effects of the dolphin push-up pose is toning the abdominal muscles. Therefore, this exercise can also be used to replace crunches or plank exercises.

If you’re looking for an abs toning move to add to your yoga practice, the dolphin push-up pose is a great choice. In particular, this move also prepares the body to be ready to conquer the forearm banana planting pose (Pincha Mayurasana). During the exercise, you can even try bouncing up if you feel ready. Join to continue watching the shares below to better understand the push-up dolphin movement.

Benefits of Dolphin Pose

Strong, strong abdominal muscles are the key to successfully conquering advanced yoga poses such as inversion, hand balance. Dolphin Push-Up Pose is a combination of Dolphin Pose (Ardha Pincha Mayurasana) and push-ups. Therefore, this move is very useful in strengthening the arms and shoulders, and at the same time, you have to use the abs and core muscles to stabilize the body.

Not only that, this move also helps to stretch the hamstrings, calves, deltoids, chest muscles, triceps, biceps and spine. Besides, abdominal muscles such as straight abs (6 pack) and transverse abs also become firmer.

In addition, the dolphin push-up movement also works on the joints, helping to increase mobility not only in yoga but also in daily activities. In particular, replacing the familiar push-ups with this pose also gives you a new feeling to make the exercise more interesting.

Instructions to do the dolphin push-up pose

Dolphin push-up pose

Dolphin push-ups are a good substitute for a downward facing dog if you have wrist pain

You can start from dolphin pose. Basically, the dolphin pose is quite similar to the downward facing dog pose (Adho Mukha Svanasana). However, the only difference is that you will put your whole forearm on the mat. The basic way to do this pose is from crawling position with your forearms on the mat, you will raise your hips to get into dolphin pose or you can also enter from downward facing dog and then lower down at the same time. both forearms to the floor.

  • Move your forearms into a V position so you can interlace your fingers. This gives you a little extra traction when you start moving. However, you can also leave your hands separate with parallel arms if you want.
  • Move your torso forward so that your face touches your hands. The elbows should be in line with the shoulders. Keep your body as straight as you would in a plank position. In fact, this is basically a forearm plank position with the hands clasped together.
  • Exhale and bring your hips back to dolphin position, then lower your hips back to push-up position
  • Try to do 10 reps, moving your torso forward to a plank position on an inhale and pushing your hips back on an exhale.
  • Once done, lower yourself down and rest in child’s pose. Depending on your ability, you can try an extra set or two.
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Common errors when executing

To get the most out of it, there are a few things to keep in mind:

  • When moving into a plank position, don’t let your back drop as this can lead to muscle tension.
  • Do not tilt your neck or lift your chin to look around. Always keep your neck and chin in line with your arms and back.

Variations of Dolphin Push-up Pose

Dolphin push-up pose

You can try getting into the banana forearm position from the dolphin push-up position once you get used to it

Just like other yoga poses, you can do this pose in many different ways and modify it according to your body’s flexibility.

Dolphin pose requires you to put your feet on the mat. However, this requires flexibility in the calves and hamstrings. You can modify by tiptoeing but toes should be straight toward the floor.

Once you get used to the dolphin push-up pose, you can try getting into the forearm planting position. From dolphin pose, move your legs closer to your elbows, then turn around and lift each leg up. If you are afraid of falling, practice close to the wall, but keep a little distance from the wall so you can feel the balance.

Avoid doing this move if you have a wrist, foot, or ankle injury. In addition, because this move also belongs to the group of inversion postures, if you have glaucoma or high blood pressure, you should avoid doing it. If you feel pain in your neck or back, you should also stop.

Above is some useful information about the dolphin push-up pose. If you still have many doubts about how to practice, don’t hesitate to download to your device and connect with our professional yoga teacher for more specific instructions.

Reference source

How to Do Dolphin Pushups in Yoga Access date: January 29, 2021

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