In short: dolphin is downward-facing dog on the forearms: elbows under the shoulders, forearms on the floor, hips lifted high and the head hanging free between the upper arms. It builds strength and opening in the shoulders and upper back, takes the weight off the wrists, and is the standard preparation for forearm stand and headstand. Keep the knees bent if the back rounds.
Dolphin looks like a small variation of downward dog, but it feels very different: with the forearms down, the shoulders have to work much harder to keep the chest from sinking, and tight shoulders show up at once. That is exactly why teachers use it before inversions. Yoga Journal describes it as a preparation for, or a substitute for, going upside down.
About the name
Dolphin is a modern descriptive name. In classes and online you will also hear Ardha Pincha Mayurasana, “half feathered peacock”, because it is the first stage of forearm stand (Pincha Mayurasana); we treat that as modern usage, since we have not found it as an established name in the lineage references we checked. It is also called forearm dog. Do not confuse dolphin with forearm plank, which Yoga Journal also calls dolphin plank: the forearms are the same, but the body is in a straight line.
How to make it work
The forearms are the foundation. Either clasp the hands, which makes a V shape with the forearms and is easier on tight shoulders, or keep the forearms parallel, which is the forearm-stand position and harder. Elbows stay shoulder-width apart; if they slide out, loop a strap just above the elbows, and if the hands drift together, hold a block between them, as Yoga Journal suggests. Press the forearms firmly down and use that push to lift the shoulders away from the floor, so they do not sink toward the ears. Then lift the hips up and back, keeping the knees bent until the spine is long. The head hangs freely, neither resting on the floor nor lifted. Yoga Journal gives 10 to 15 breaths, or 30 seconds to a minute.
Two arm positions
Yoga Journal’s teacher Natasha Rizopoulos teaches dolphin in two arm positions. With the fingers interlaced, the forearms form a V and the outer edges of the hands and wrists press down, the same base used for supported headstand; this is easier for tight shoulders. With the forearms parallel, as for forearm stand, the elbows tend to splay and the hands drift together, which lets the upper arms collapse forward and crowds the neck; the strap and block are there to stop that. Start with the clasped version, and move to parallel forearms when the shoulders can stay lifted without props.
Precautions in plain words
Dolphin is a mild inversion with the head below the heart, so the same cautions as downward dog apply: with glaucoma, uncontrolled high blood pressure or any condition where head-down positions are a concern, ask your doctor first and use the wall version. Yoga Journal suggests avoiding it with shoulder or neck injuries. In pregnancy, check with your health care provider. This page is general information, not individual advice.
Preparation and what comes next
Warm up the shoulders in tabletop on the forearms, downward dog and extended puppy pose. Yoga International uses dolphin holds, along with forearm plank, to build strength for forearm balance. From dolphin, the next steps are forearm stand and, with the hands clasped, the setup for supported headstand; our headstand preparation plan uses it. Rest afterward in child’s pose.
Where it is taught
Dolphin is common in vinyasa, hatha and power classes, especially before inversions. Browse more foundation poses in the pose library.
