Dolphin Pose anatomy
Dolphin Pose · Ardha Pincha Mayurasana · Tư thế cá heo
Dolphin Pose mainly works serratus anterior, deltoid, trapezius, erector spinae; it stretches latissimus dorsi, teres major, hamstrings, gastrocnemius; rotator cuff, transversus abdominis stabilize.
Opening the 3D model…
Forearms parallel on the floor, elbows under and as wide as the shoulders; lift the hips up and back as in Downward-Facing Dog, legs straight or knees bent, head hanging free between the upper arms without touching the floor. The shoulders and serratus anterior work hard to lift the chest away from the floor while the backs of the legs and the latissimus dorsi lengthen. A good preparation for headstand.
Muscles in this pose
Working (contracting): Serratus anterior, Deltoid, Trapezius, Erector spinae, Quadriceps
Stretching: Latissimus dorsi, Teres major, Hamstrings, Gastrocnemius, Gluteus maximus
Stabilizing: Rotator cuff, Transversus abdominis
Why these muscles work or stretch
- Serratus anterior · Working (contracting): Pushes the floor away, lifting the shoulders and chest
- Deltoid · Working (contracting): Holds the arms overhead under load
- Erector spinae · Working (contracting): Keeps the spine long so the back doesn't round
- Quadriceps · Working (contracting): Presses the thighs back, helping the hamstrings release
- Teres major · Stretching: Lengthens with the arms overhead
- Rotator cuff · Stabilizing: Keeps the elbows from sliding out
Practice cues
- Elbows under the shoulders, shoulder-width; forearms parallel
- Press the forearms down to lift the shoulders away from the floor; don't let the chest sink
- Bend your knees if your back rounds; let your head hang free off the floor
Benefits
- Strengthens the shoulders, serratus anterior and rotator cuff
- Stretches the backs of the legs and the lats
- Builds shoulder strength in preparation for headstand
Cautions / contraindications
- Avoid with shoulder or elbow injuries
- Take care with uncontrolled high blood pressure, glaucoma or retinal problems
- After the first trimester of pregnancy, only if familiar, with short holds
Easier variations
- Bend the knees to keep the back long and the hips high
- Loop a strap around the upper arms so the elbows don't slide apart
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Forearm Stand Pincha Mayurasana
- Downward-Facing Dog Adho Mukha Svanasana
- Handstand Adho Mukha Vrksasana
- Supported Headstand Salamba Sirsasana
- Warrior III Virabhadrasana III
- Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)