How to do Dolphin Pose - Ardha Pincha Mayurasana

Dolphin Pose is very much similar to the Downward Facing Dog Pose, with the forearms lying on the ground instead of your palms. Dolphin requires an open chest, shoulder girdle as well as willing hamstrings. Dolphin pose is one of those Asanas that help you set up your psyche and body for a full reversal. Dolphin Pose calms the brain and helps relieve stress and mild depression. It stretches the shoulders, hamstrings, calves and arches while strengthening the arms and legs. Today in 'Yoga and You' Dhivya from Dhivyam yoga shows us How to do Dolphin Pose - Ardha Pincha Mayurasana.

Steps:
1. From Table position, lower the forearms to the floor, tuck the toes under and lift the hips up towards the ceiling.
2. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder-width apart.
3. Press the forearms, fingers and the palms into the floor, and press the hips up and back. Keep the spine straight and long, reaching up high through the tailbone.
4. Keep the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.
5. Let the head and neck hang freely from the shoulders; the forehead can rest on the floor.
6. To release: bend the knees and lower the hips back to Table pose, or come all the way down to child pose.

Benefits:
Relief from headaches, insomnia, fatigue, and mild depression
Improved memory and concentration
Relief from stress and anxiety
Improved digestion
Relief from back pain
Prevention of osteoporosis
Relief from sinusitis, asthma, flat feet, and menstrual discomfort

Caution:
Even though this yoga asana is easy to perform, there are certain precautions that you will need to take. People with shoulder and neck injuries should keep their legs bent while practising this pose.

Best time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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