Yoga Pose: Side Dolphin Plank

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  • Side Dolphin Plank

  • Category:
    Arm and Leg Support / Balancing
  • Difficulty:
    Intermediate
  • Description:

    In this lateral arm balance position the weight is distributed equally between one forearm and one foot while the other arm extends up with the fingers spread wide and the other foot stacks on top. The grounded (bottom) foot is flat and gripping the earth from the outside edge of the foot. If flexibility of the foot is limited then instead of gripping the earth with a flat foot, the weight of the body is balanced on the side edge of the foot that is flexed instead of flat. The shoulder blades firm against the back and then widen away from the spine drawing toward the tailbone. Bandhas are engaged to maintain balance and stability. The crown of the head reaches away from the neck and the gaze is up towards out or up towards the lifted hand.

  • Benefits:

    Calms the brain and helps relieve stress and mild depression. Stretches the shoulders, hamstrings, calves, and arches. Strengthens the arms and legs. Helps relieve the symptoms of menopause. Helps prevent osteoporosis. Improves digestion. Relieves headache, insomnia, back pain, and fatigue. Therapeutic for high blood pressure, asthma, flat feet, sciatica.