Makara Adho Mukha Svanasana (Dolphin Plank Pose)
What is Makara Adho Mukha Svanasana?
Makara Adho Mukha Svanasana (Dolphin Plank Pose) is a powerful core-strengthening yoga pose that combines the stability of Plank with the shoulder engagement of Dolphin Pose. It deeply activates the abdominal muscles, shoulders, arms, and back, helping improve posture, balance, and overall body strength while preparing the body for advanced yoga poses.
Because it balances the full body weight on the forearms and toes, it is an intermediate-level version of the basic dolphin posture. Therefore, the Dolphin Plank stance works the muscles in the arms, shoulders, upper back, and core.
Except for balancing the weight on the forearms rather than the hands, Makara Adho Mukha Svanasana is somewhat similar to the plank pose. As a result, the entire body is raised and straightened, with only the forearms and toes touching the ground.
Muscle Work During Makara Adho Mukha Svanasana:
- Arms and Shoulders Muscles
- Lower Back Muscles
- Biceps and Triceps Muscles
- Core (Abs) Muscles
How to Perform?
- With your knees beneath your hips and your wrists beneath your shoulders, lie prone.
- Now, place your forearms parallel to one another by lowering your elbows to the floor and stacking them beneath your shoulders.
- Lift your thighs, hips, chest, and core off the ground by curling your toes and bringing your heels together.
- Draw your pelvic floor muscles towards your spine by contracting your abdomen.
- The head is in line with the body, and the gaze is focused on the ground in the final posture.
- After five to ten breaths, relax the posture and descend your hips and knees to the ground.
Benefits:
Tones the arms:
The shoulders and complete arm muscles are stretched in Makara Adho Mukha Svanasana. Shoulders and elbows are compressed when the body is balanced on the forearms.
Make your legs stronger:
Except for the toes, the lower body is likewise raised off the ground. The final position involves stretching the hamstrings, calves, and arches. It improves the leg muscles’ strength and flexibility.
Turns on the core:
While balancing in this position, it appears that the forearms and toes are doing all the work. On the other hand, the core muscles are also continuously used. It tones the abdominal organs and contracts the muscles in the abdomen.
This is an exercise that burns fat around the abdomen as well. In order to have a toned body and flat tummy, Makara Adho Mukha Svanasana is a great stretching pose.
Enhances posture:
Maintaining an upright spine and aligning the body from head to toe are key components of this pose. This corrects any posture defects and strengthens the back muscles.
Beneficial to digestion:
Maintaining the stance puts pressure on the abdominal muscles. It improves blood flow in this area. It promotes the release of digestive fluids and enzymes, helping the digestive organs function more effectively. As a result, it helps with better digestion.
Soothes the mind:
A restorative pose that improves blood circulation, endurance, and stamina is Makara Adho Mukha Svanasana. It elevates your mental perception by enabling you to go beyond your comfort zone and assisting you in overcoming mental obstacles.
Beginner’s Advice:
- For ease, learners can hold their hands in front of their heads in an inverted V shape with their forearms.
- To create a smooth surface beneath the elbows, place folded blankets beneath them.
Preparatory Poses:
- Downward-facing Dog Pose (Adho Mukha Svanasana)
- Plank Pose (Phalakasana)
Props and Modifications:
Yoga block: In the final pose, balance your body while resting your head over a yoga block. This gives your elevated body additional support.
If someone is having trouble using the dolphin plank stance, it would be simpler to try the plank pose instead.
Variations:
Makara Adho Mukha Svanasana Raising one Leg:
For this variant, raise one leg by taking a deep breath after supporting the body on the forearms and toes. Press your heel up towards the sky as you raise the leg. Exhale as you lower the leg back to the ground, then repeat with the other leg.
Makara Adho Mukha Svanasana Hand Variation:
Here, the body is still balanced on the forearms and raised a few inches above the ground. Next, to improve the shoulder stretch, clasp the fingers together or combine the palms in a prayer stance.
Precautions:
- Keep your shoulders loose and away from your ears while maintaining the stance.
- Keep your eyes slightly forward on the floor to ensure that your neck muscles are in the correct alignment.
- Take care not to fall to the ground through your hips and upper back.
- Avoid lowering your chin to your chest.
Contraindications:
The dolphin pose should be avoided by anyone with a previous or current shoulder, back, arm, or neck injury. The stance should also be avoided by people who have high blood pressure or infections in their eyes or inner ears. It’s ideal to practise in person with a knowledgeable instructor and pay attention to your body.
Common Mistakes:
When performing the dolphin plank stance, there are a few common errors that can either reduce the pose’s effectiveness or lead to injury. First, remember to keep your shoulders down and away from your ears. Your neck will be unnecessarily strained, and your shoulder range of motion will be restricted if your shoulders are up by your ears.
Secondly, ensure your core is engaged throughout the entire stance. This will keep your lower back from drooping and help you maintain proper form. Third, maintain a straight posture with your legs directly on top of one another. You’ll be able to keep your balance and avoid knee discomfort by doing this.
Conclusion:
It’s time to attempt this stance, which will activate every muscle in your body and boost your energy levels, so you can feel the delight streaming through your body.
Everyone who wants to advance their yoga practice to the pinnacle of spirituality and unite with the supreme soul must perform Makara Adho Mukha Svanasana.
FAQs
What are the benefits of the dolphin plank?
The arms, legs, and core muscles—which include the low back, chest, and abdomen—are all strengthened by this pose. Additionally, it improves posture by strengthening the muscles surrounding the spine. Dolphin Plank also extends the calves, feet, hamstrings, and shoulders.
What is the difference between a plank and a dolphin plank?
For those with wrist problems who find that normal planking puts too much strain on their wrists, dolphin planking is a great alternative. You can lower your knees to the mat if the dolphin plank is difficult to hold. For those of you looking for an extra challenge, raise each foot off the ground and keep it there for a few breaths.
What is the name of the dolphin plank pose?
Beginner’s Guide to Dolphin Plank Pose (Makara Adho Mukha Svanasana). This pose can be performed on one’s knees by beginners. To support the body’s weight, yoga blocks can also be positioned beneath the forehead.
What are the common mistakes in the dolphin plank pose?
Elbows that are too wide might lead to shoulder misalignment and instability.
Collapsing Through the Chest: Maintain an aggressive shoulder lift.
Maintain length from the hips to the shoulders for a rounded spine.
When pressing the head onto the floor, the neck should stay passive and at ease.
What are the contraindications for Dolphin Plank Pose?
The dolphin pose should be avoided by anyone with a previous or current shoulder, back, arm, or neck injury. The stance should also be avoided by people who have high blood pressure or infections in their eyes or inner ears.
References:
- Makara Adho Mukha Svanasana (Dolphin Plank Pose): Meaning, How to Do, Benefits – Fitsri Yoga. https://www.fitsri.com/poses/makara-adho-mukha-svanasana
- Why Dolphin Plank Pose is the Ultimate Full-Body Workout. (2024, June 13). Yoga Vidya Mandiram – 200, 300 & 500 Hours Yoga Teacher Training School. https://yogavidyamandiram.com/why-dolphin-plank-pose-is-the-ultimate-full-body-workout/?srsltid=AfmBOooVHMuTQU9jSpnCLPewvvlO1as5qlpla6ByBuveXMzdv5Fvj4hp
- Dolphin Plank Pose Yoga Pose (Makara Adho Mukha Svanasana). Tummee. https://www.tummee.com/yoga-poses/Makara Adho Mukha Svanasana.
