Dolphin Plank Pose is one of the most popular Yoga postures among those aspiring for a strong set of arms. An important element of the Sun Salutation, this pose has proved to be a trusted exercise for building the core and bringing calmness to the mind. Also known as Makara Adho Mukha Svanasana, this pose is all about energy, vigor, and effervescence. While this generation is so passionate about having a robust and fit body with a flat belly, the Dolphin Plank comes with tons of benefits for enhancing the body strength.
Steps to do Dolphin Plank Pose
1. Begin with putting the whole body weight on the palms and toes, the way you do during Phalakasana.
2. Shifting the weight of the body to the front, lower your arms slowly till the forearms touch the floor.
3. Try to keep the palms facing each other.
4. Make sure the body remains in a linear plane from the neck to the heels.
5. Take a few breaths in that position before you return to the original position and further standing straight on the mat.
Benefits of Dolphin Plank Pose
1. Tones the Abdomen: Today, everyone needs a flat belly and six packs and what’s better than the Dolphin Plank Pose to get a toned abdomen? Not only the outer belly muscles gain firmness but, also the digestive organs make the digestive system more efficient. This is one of the ways in which the pose affects body health in a wholly positive manner.
2. Bolsters the arms: Probably the biggest impact of the Dolphin Plank Pose is on the arms that get strengthened to a great level. The advanced version of Phalakasana takes toll of the arms muscles and makes it strong. This is the reason behind this pose getting extremely popular among Javelin throwers and Discus throwers.
3. Improves the body posture: Postural development is one of the finest aspects of Dolphin Plank Pose done by the determination to keep the body straight during the pose. While correcting the body orientation, this pose makes the body less prone to injuries and diseases such as spinal issue, hip joint pain, etc.
4. Betters blood circulation: The pose defines the body energy in a whole new way. It’s not always easy to carry the weight of the body on the arms and toes, for it needs a good amount of energy to be generated by rapid respiration that boosts the process of blood circulation in the body and mind. When the blood comes to the motion, it gets purified and nurtures each of the body cells perfectly.
5. Strengthens the thighs’ muscles: Dolphin Plank is an awesome exercise for boosting the strength of the thighs and legs. Preventing the knees from getting bent during the posture is not an easy task and it puts a substantial strain on the thighs muscles and the rest of the legs. This way, the pose improves the balance of the body as well. The hip joint also gets nourished while one holds the posture for a few minutes.
6. Invigorates the shoulder joints: A shoulder joint is an essential component in the practice of Makara Adho Mukha Svanasana. A huge amount of work is needed to be done by the scapula in order to keep the body in perfection during the pose. This fills the joints with immense energy.
7. Relieves from a backache: The strengthening of the abdominal muscle makes the body less reliant on the back muscles for remaining straight. In addition, the Dolphin Plank Pose is a great healing exercise for the back muscles, especially the upper back. Many a time, the spine gets loosened due to constant sitting in an improper position producing pain in the back. The Plank pose is a fine way to correct the body alignment and improve the pain in the back.
While everybody talks about the physical aspects of this pose, there is no dearth of its mental benefits. Along with enhancing the body health, the asana helps one attain immense mental focus. The health benefits of Dolphin Plank Pose do not have a limit. One can enjoy the tremendous advantages of the Hatha Yoga exercise when he/she gets into the exotic world of this asana.