Yoga For The Arms and Shoulders:The Dolphin Plank Pose

The Dolphin Plank is a fantastic exercise to engage and strengthen multiple muscle groups at once, particularly the core, shoulders, and arms. Here are some benefits, modifications, and tips to get the most out of this pose:

Benefits of the Dolphin Plank:

  1. Core Strength: The Dolphin Plank actively engages the core muscles, including the rectus abdominis, obliques, and the transverse abdominis.
  2. Shoulder Stability: This pose can help to increase stability in the shoulder joints and strengthen the deltoids and rotator cuff muscles.
  3. Spinal Health: The Dolphin Plank encourages a neutral spine, promoting good posture and reducing the risk of back pain.
  4. Enhances Concentration: Holding the pose requires focus and breath control, enhancing mental concentration.


  1. Knees Down: If holding the full Dolphin Plank is too challenging, you can place your knees on the ground to reduce the load on your arms and core.
  2. Clasped Hands: If pressing the palms flat is uncomfortable, you can clasp your hands together in front of you.


  1. Engage Your Core: Actively think about pulling your navel in towards your spine to ensure your core muscles are engaged.
  2. Watch Your Lower Back: Avoid letting your lower back sag. Engage your core to maintain a straight line from head to heels.
  3. Breath: Maintain a steady and controlled breathing pattern. This will not only help with maintaining the pose but will also improve concentration and reduce strain.
  4. Know Your Limits: If at any point you feel pain, especially in the lower back, shoulders, or wrists, come out of the pose and take a rest.

Remember, as with all exercises and yoga poses, it’s crucial to listen to your body and avoid pushing into pain. Over time, with regular practice, your strength and endurance will improve, allowing you to hold the pose for longer durations.

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