Makara Adho Mukha Svanasana (Dolphin Plank Pose) Easy Guide

This blog is an easy guide by Lets Yoga about everything you need to know about Makara Adho Mukha Svanasana (Dolphin Plank Pose).

Strengthen and tone your core, arms, and thighs in just a few minutes of daily practice with this effective Dolphin Plank Pose – Makara Adho Mukha Svanasana

Makara Adho Mukha Svanasana (Dolphin Plank Pose)
Makara Adho Mukha Svanasana (Dolphin Plank Pose)

Pronunciation & Meaning of Makara Adho Mukha Svanasana

Try saying (MA-kara AH-doh MOO-kah shvah-NAHS-anna)

In Makara Adho Mukha Svanasana, Makara means Sea Creatures like Dolphin or Sea Serpent, Adho means Downward, Mukha means Facing, Svana means Dog, and Asana means Pose/Posture.

Step-By-Step Instructions for Dolphin Plank Pose

How to do Dolphin Plank Pose

Step 1

Start Dolphin Plank Pose with Plank pose.

Step 2

Now, place your inner forearm and elbow firmly on the ground creating an 90 degree angle between your arms and forearms and keep your palms facing down.

Step 3

Make sure your body is parallel with the floor and your lower body is supported on your toes. Keep breathing normally. Hold this final position for anywhere between 1-2 minutes.

Benefits of Dolphin Plank Pose

  • Helps strengthen your arms and shoulder.
  • Improves body posture.
  • Reduces belly fat
  • Stimulates the abdominal organs
  • Tones the stomach

Precautions for Dolphin Plank Pose

Dolphin Plank Pose should be avoided if you have any serious shoulder or back or neck injuries or Pregnancy or have gone through any recent surgery. If you have any one of these problems then consider consulting a doctor or practice under the supervision of an experienced Yoga teacher.

Consult a doctor before starting an exercise regime.

More Information about Dolphin Plank Pose

Sanskrit Name of the Asana

Makara Adho Mukha Svanasana

Asana Level

1

Modifications

If you are facing any kind of difficulties while staying in Dolphin Plank Pose then you can try this modification – as you get in Dolphin Plank Pose just rest your knees on the floor (you can also use blocks; one below your forehead and second in between your forearms) eventually with daily practice for few weeks you will be able to do the actual Dolphin Plank Pose.

Warm-up Asana

Follow-through Asana

  • Salabhasana (Locust pose)

Advancement

To deepen Dolphin Plank Pose, as you get in Dolphin Plank Pose, breathing in lift your right leg and hold the position for 30-60 seconds, then rest your leg with breathing out, and repeat the same with your left leg.

Beginner’s Tips

To get relieve from neck pain while staying in this pose you can use two blocks; one below your forehead and second in between your forearms.

Don’t overdo Dolphin Plank Pose. Stay in this plank position for anywhere between 15-30 seconds, you can rest and then again continue.

Frequently Asked Question (FAQs)

How long can I do a Dolphin Plank pose?

You can do Dolphin Plank pose for about 30-60 Second.
Don’t overdo Dolphin Plank Pose. Stay in this plank position for anywhere between 30-60 seconds, you can rest and then again continue.

How to pronounce Makara Adho Mukha Svanasana?

Try saying (MA-kara AH-doh MOO-kah shvah-NAHS-anna)

What does Makara Adho Mukha Svanasana means?

In Makara Adho Mukha Svanasana, Makara means Sea Creatures like Dolphin or Sea Serpent, Adho means Downward, Mukha means Facing, Svana means Dog, and Asana means Pose/Posture.

Also read this similar article on Makara Adho Mukha Svanasana

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