Padma = Lotus, asana = posture or pose

Pronounced : MA-curr-AA-doh-MOO-kah-shvah-NAS-anna

Makara Adho Mukha Svanasana is an intermediate level rejuvenating yoga posture that helps tones the abdominal muscles. It is a variation of the Dolphin Pose.

How to do Makara Adho Mukha Svanasana (Dolphin Plank Pose )

  • Begin in Adho Mukha Svanasana and slowly shift the weight of the body to the front.
  • Ensure that your shoulders are aligned with your wrists.
  • Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.
  • Keeping your legs straight, position your heels directly above the toes.
  • Fix your gaze on the floor and keep your back and knees straight.
  • If possible, the palms should be facing each other.
  • As you inhale, slowly pull your abdominal muscles in and relax them as you exhale.
  • Stay in this posture for a few breaths before returning back to Adho Mukha Svanasana.

Dolphin Plank Pose (Makara Adho Mukha Svanasana) for Beginners

Beginners can do this pose while being on their knees. Yoga blocks can also be placed below the forehead to support the weight of the body.

Benefits of the Dolphin Plank Pose

  • Effectively relives the body of headache, fatigue and back-ache
  • Strengthens the arms and legs
  • Tones the abdominal muscles
  • Improves digestion
  • Relieves menstrual discomfort

Contraindications of the Dolphin Plank Pose

Back injury, neck injury, or spinal injury: Perform this pose only with the supervision of an experienced teacher.

Follow-up poses

Dolphin Plank pose can be followed up with Shalabasana.

All Yoga Poses
Previous yoga pose: Adho Mukha Svanasana
Next yoga pose: Dhanurasana

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