Try this 3 minute dolphin drill, especially if you’re working on your pincha mayurasana or forearm stand. I like to add the drill before closing practice or when transitioning between standing and sitting poses in my yoga practice.
Props for Dolphin Drill Optional
In the video, I use a block, but you don’t need it as long as you keep the hands and forearms shoulder-width apart. Remember to keep the arms parallel. When I first started doing dolphin to prep for pincha, my forearms and elbows would spread apart. In time, as I gained more shoulder strength, my forearms remained in place. So don’t feel frustrated if you feel like slipping or the face is too close to the mat. It happens and with practice, you’ll find more control and room.
To get into Dolphin, start in downward facing dog. Place the forearms on the ground either one at a time or at the same time. Walk the feet closer to the face. The closer your feet are the more weight on the shoulders, so find a spot that you know you can hold.
3 Minute Dolphin Drill
Minute 1: dolphin drill pushups and hold
- 50 seconds: 10 dolphin pushups and hold for the rest of the time
- 10 second transition or rest
Minute 2: narrow squats active and dynamic
- 50 seconds: keep the feet together and squat. If feet together is too much, spread them apart, but keep them parallel. Compared to the feet wide apart, narrow squats work the inner thighs and also ankle flexibility.
- Use this time to add squats when you can. I try to put in 5.
Minute 3: Single leg-raise and compression
- 50 seconds: while in dolphin, raise one leg, keep it straight. Then bend knee and take the knee as close to the chest as you can get it. Repeat both sides 5x. Hold dolphin when done.
