Yoga with Dr. Prajakta – Dolphin Plank

Welcome to Day 5 of “Yoga For Core Strength”.

So far this week, we’ve looked at several Yoga poses that help you build a strong core.

Today’s pose is a Yoga variation of the plank – certainly one of the most popular bodyweight exercises for strengthening the core muscles.

The original Sanskrit name is quite a mouthful: “Makara Adho Mukha Svanasana”. The simple English name is “Dolphin Plank”.

To properly perform this pose, it helps to first master the basic plank (shown below).

Now, let’s see how to get into Dolphin Plank:

Steps:

  • Lie face down on the ground
  • Press your palms, forearms and elbows into the ground
  • Keeping your arms pressed down, lift your chest, hips and legs off the ground with only your forearms and heels supporting the body (If you feel excess stretch in the hamstrings, raise your heels and come onto your toes)
  • Your body should be a few inches off the ground (in the shape of an inverted V)
  • Stay in this position for 10 to 15 seconds, then return to the starting position

Benefits:

  1. Builds core strength
  2. Strengthens your forearms, arms, wrists and spine
  3. Improves posture
  4. Increases stamina

Add this plank variation in your yoga routine to build a strong core.The aim should be to hold this position for 1-2 minutes.

You may also perform plank by resting your forearm on ground before trying the dolphin plank.

Caution:

This pose should be avoided if you suffer from any of the following medical conditions –

  1. Carpal Tunnel Syndrome
  2. Osteoporosis
  3. Stiff shoulder joints

Remember: don’t go beyond your limits and abilities.

Tip Of The Day:

Don’t rush. Your destination is one step ahead. So forget about quitting and plank!!

Author: Dr. Prajakta Jawalkar

(This article is part of a Yoga series called “Yoga with Dr. Prajakta” running through December 2018. Come back on Monday for the next part in this series).