Step-by-Step Guide:
- Begin on your hands and knees. Lower your forearms to the ground and interlace your fingers, or keep your palms flat. Tuck your toes and lift your hips into Dolphin Pose.
- Step your feet closer to your elbows. Try to bring your hips over your shoulders. Look slightly forward.
- Lift one leg high into the air. Use small kicks with the other leg to push off the ground. Use the wall behind you to catch your legs if needed.
- Once both legs are up, engage your core and press through your forearms. Keep your legs straight and together. Focus your eyes forward to help with balance.
- Stay in the pose for a few steady breaths. Keep your body strong and stable. Don’t forget to breathe!
- Lower one leg at a time. Return to Child’s Pose to rest and relax your shoulders and neck.
DOS:
- Practice the dolphin pose and wall practice earlier
- Keep forearms parallel and elbows shoulder-width apart
- Engage your core muscles
- Warm up with shoulder openers and backbends beforehand
DON’TS:
- Don’t let elbows slide wider than shoulders
- Don’t practice with neck, shoulder, or wrist injuries
- Don’t kick up aggressively or repeatedly
- Don’t hold if you feel head or neck pressure
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