Dolphin Plank

Also known as forearm plank, this is a great pose to build upper body strength, and a great alternative to Plank for anyone who has wrist sensitivites.

Step by step instructions

Step Image

Exercise Steps 1

Step

Begin on all fours.

Step Image

Exercise Steps 2

Step

Lower your forearms to the ground so that your elbows are in-line with your shoulders. Forearms can be parallel to one another with your palms face down, or your can clasp your hands together.

Step Image

Exercise Steps 3

Step

Tuck your toes, lift your knees off the ground, and step your feet back so that your legs are long. Reach back through your heels and forward through the crown of your head, keeping a long spine. Engage your navel to your spine and breathe here for at least three deep breaths.

Mistakes and Tips

  1. To modify, keep your neck in-line with your spine.
  2. Strengthens arms, Wrists and legs, opens hips and is said to alleviate depression and fatigue.
  3. Avoid this pose if you have wrist maladies, such as carpal tunnel syndrome. If you have neck injuries, do not let your head fall back. Take caution when practicing this pose.