Forearm Plank Pose (Sanskrit name: Makara Adho Mukha Svanasana), sometimes also called Dolphin Plank Pose, is a total body strengthening position. Great alternative to Downward Facing Dog pose if you have sensitive wrists.

Happy Friday yogis! To do the dolphin plank pose in yoga, you can either start from plank pose or from dolphin pose. In this week’s Fun Pose Friday we’ll focus on dolphin plank or forearm plank.. It takes the traditional plank position and drops it down onto the forearms.

This can be very challenging for the shoulders and core to hold. Step 1. You should be able to hold the pose for 20 breaths before working on those poses. Dolphin pose gives you the strength and actions needed for Headstand and Forearm balance. Step 2. Strengthens the shoulders, arms, upper body and legs. This pose can help to strengthen and tone your arms, legs, and core. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor. Start in Dolphin Pose, knees bent. The dolphin plank pose, also known as makara adho mukha svanasana or the forearm plank, is both a variation of the dolphin pose and a variation of the plank pose. Activates the arches of your feet. Dolphin Plank Pose: Step-by-Step Instructions. This pose is a mix of dolphin and plank postures and is a great tool to help build strength, flexibility but most of all heat up your core!. Press your inner forearms and elbows firmly against the floor. It is important to keep breathing during such a challenge!