Benefits of Makara Adho Mukha Svanasana (Dolphin Plank Pose) & How to Practice
Makara Adho Mukha Svanasana, or Dolphin Plank Pose, is a yoga posture used to strengthen the core, arms, shoulders and legs. Some of the benefits of Dolphin Plank Pose include enhanced body strength, stability and posture, among others. In this pose, you balance your body on your forearms and toes, with your back straight. In this blog, we will discuss the benefits of Dolphin Plank Pose, how to do Dolphin Plank Pose, and precautions to take.
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What is Makara Adho Mukha Svanasana?
Makara Adho Mukha Svanasana, or Dolphin Plank Pose, is a balancing yoga pose that requires laying on the forearms and toes while keeping the body straight. This pose works the core, arms and shoulders and legs. It assists with building strength, stability of the body and better posture. It’s also a good pose for those interested in increasing their core strength via yoga.
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Keywords |
Information |
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Sanskrit Name |
Makara Adho Mukha Svanasana |
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Sanskrit Pronunciation |
MAH-kar-ah ah-doh moo-kha shva-NAH-suh-nuh |
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Meaning |
Makara = crocodile; Adho = downward; Mukha = face; Svana = dog; Asana = pose |
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English Name |
Dolphin Plank Pose |
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Other Names |
Forearm Plank Pose |
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Pose Type |
Core-strengthening yoga pose |
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Pose Level |
Beginner to intermediate, depending on strength and experience |
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Starting Position |
Tabletop position (on hands and knees) |
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Body Position |
Face down, with the body held straight |
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Main Muscles Worked |
Abdominal muscles, shoulders, arms, thighs, and glutes |
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Main Benefits |
Helps strengthen the core, build upper-body strength, and improve body stability |
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Breathing |
Breathe slowly and normally throughout the pose |
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Recommended Hold |
Start with 10–15 seconds and increase gradually as strength improves |
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Equipment Required |
Yoga mat |
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Best Time to Practise |
During a yoga session after warming up |
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Precautions |
Do not do this pose if you have had a recent shoulder, elbow, neck or back injury unless you have the approval of your doctor. |
What Are the Benefits of Makara Adho Mukha Svanasana (Dolphin Plank Pose)?
Here are the 10 major Dolphin Plank Pose benefits:
1. Strengthens Core Muscles
In Dolphin Plank Pose, you use your abdominals to keep your body straight. If done regularly, it will build up the core. It also enhances your balance and body control in day-to-day life.
2. Strengthens Arms and Shoulders
The arms support the torso and the shoulders provide stability. You work these muscles more by holding this pose. Stronger arms and shoulders can make it easier to lift and/or carry objects.
3. Helps Improve Posture
Your core, your abdomen, and your shoulders must do the work to stabilize and align you. These muscles can help you sit, stand and move better.
4. Improves Body Stability
One of the key Dolphin Plank Pose benefits is that in this pose, the core, shoulders, hips and legs all work together to stabilize the body. With practice, you will gain better control. It can also help you not give in to losing balance when you are exercising and moving.
5. Builds Muscle Endurance
Dolphin plank is an intense pose that asks you to tighten your muscles and not release. With regular practice, pose duration will be longer. More endurance in a muscle would result in being able to do something longer before the muscles fatigue.
6. Supports Spine Stability
The pose also requires a strong core to keep the back straight and the hips level. It develops the muscles around your spine. A stronger core means better overall body control in life and while exercising.
7. Strengthens Leg Muscles
Your thighs and leg muscles help to keep your body upright in Dolphin Plank Pose. These muscles are kept engaged during the pose. Improving leg strength helps with walking and climbing stairs, among other functions of daily living.
8. Improves Body Awareness
One of the major benefits of Dolphin Plank Pose is that this pose requires awareness of elbow position, shoulders, the back and hips. You learn where your body goes with practice. They will help you stay in the right form while exercising and in controlled movement.
9. Helps Improve Focus
You have to focus on your body and your breathing to hold the position. It can help you focus when practicing yoga asanas and other exercises, if practiced regularly.
10. Supports Overall Physical Fitness
Dolphin Plank Pose works several muscle groups at the same time. Used in conjunction with other forms of exercise, it can help you build both strength and muscle endurance. That makes it useful for people practicing yoga in order to be in overall better shape.
How to Do Makara Adho Mukha Svanasana (Dolphin Plank Pose)
Dolphin Plank Pose or Makara Adho Mukha Svanasana, is another variation of plank. To help you maintain good alignment while practicing, do the following.
Start in Tabletop Position
Kneel on a yoga mat, resting your hands and knees on the floor. Ensure your hands are under your shoulders and your knees under your hips.
Lower Forearms
Slowly lower both forearms onto the mat. Your elbows are below your shoulders, your forearms parallel.
Prepare your Body
Press your forearms onto the mat. Relax your neck and keep your shoulders neutral.
Extend Your Legs
Step back one foot at a time. Extend both legs back, resting only on your forearms and toes.
Engage Your Core
Maintain the tightness you have in your legs as you hold this pose.
Keep Yourself Calm
Line your head, back, hips and heels in one straight line. Don’t raise or drop your hips.
Keep Your Neck Neutral
Gaze down, with your head in line with the spine. Don’t throw your head too far back, and don’t tuck your chin too tightly to your chest.
Breathe Normally
Make sure you breathe normally and naturally. Pull the navel towards the spine, but do not hold your breath.
Hold the Pose
First, you should hold the pose for 10 to 15 seconds, longer if you can maintain your form. Increase the time as strength increases.
Release the Pose
To exit the pose, softly lower the knees to the mat. Take Child’s Pose, or whatever feels good, before moving on in your yoga practice.
Precautions: Do not attempt this pose with a recent injury to your shoulders, elbows, neck or back unless cleared by a competent medical professional. Stop if anything hurts.
Common Mistakes to Avoid During Dolphin Plank Pose
Common mistakes to avoid while practising Makara Adho Mukha Svanasana.
Letting Your Hips Drop
Letting your hips sink down toward the ground can create unnecessary pressure in your lower back. Your body should form a straight line from head to heels; pull your belly button in to activate the core.
Raising Your Hips Too High
If you raise your hips too high, you lose the plank. Remember to keep your shoulders, heels, and hips in line.
Placing Your Elbows Incorrectly
If the elbows are too forward or too wide, it can become an unstable position. Try to keep your elbows under the shoulders and the forearms parallel to each other.
Letting Your Shoulders Collapse
Hunching your chest between your shoulders puts you off balance. Keep pressing your forearms into the mat and remain active in your upper back.
Bending or Rounding Your Back
Hunching or overarching your lower back throws your body out of alignment. Chest out, back relaxed and straight, abdominals contracted.
Lifting Your Head Too High
Don’t look too far down the road or it will crick your neck. Gaze toward the mat, without dropping your chin to your chest.
Holding Your Breath
At times the increased sense of challenge in the pose is simply a matter of not breathing. Focus on maintaining the engagement of the core yet continue breathing softly and without forcing.
Holding the Pose for Too Long
Trying to stay in a pose longer than you are able, can create poor alignment. Begin with a short hold and gradually increase with time as strength allows.
Forcing Your Body into Position
Trying to do a pose when you do not have the strength or control to do it can cause undue strain to your muscles and your joints. Begin with the kneeling version and progress when you are able to perform it with good alignment.
Ignoring Pain or Discomfort
Muscle effort is good, sharp pain in your shoulders, elbows, neck or back is not. Never stay in the pose if you feel any pain, and see a professional if it persists.
Who Should Avoid Makara Adho Mukha Svanasana?
Dolphin Plank Pose (Makara Adho Mukha Svanasana) is not appropriate for everyone. Here are the people who should avoid this pose.
- People whose hypertension is poorly controlled.
- Those with acute elbow or shoulder injuries.
- You should consult a physician if you have an active infection in the eyes or ears.
- People with osteoporosis should consult their doctor about doing the pose.
- Those who have carpal tunnel syndrome should see someone about that, and only try a knee-supported version if it feels good.
- Those recovering from surgery who do not yet have medical clearance to exercise.
- Pregnant women without confirmation from a qualified health care professional about the pose’s suitability for them.
Conclusion
Dolphin plank pose, or Makara Adho Mukha Svanasana, is a good Yoga pose for the improvement of stability of the body and muscle endurance as well as good posture. Practice this pose safely, avoid mistakes, breathe and follow the right directions. If you have an injury or medical condition, consult a health professional before practicing.
FAQs
Q1: How does Adho Mukha Svanasana help with back pain?Ans: Adho Mukha Svanasana can lengthen the spine and allow for flexibility and Dolphin Plank Pose engages and strengthens the core that stabilizes the spine.
Q2: Does Adho Mukha Svanasana aid digestion?Ans: While Adho Mukha Svanasana may serve to improve health in general, there is very little evidence for this particular pose to improve digestion.
Q3: Does Adho Mukha Svanasana reduce stress and anxiety?Ans: Yoga is certainly movement linked to breath, and it can relieve stress and promote relaxation, though the efficacy will vary from person to person.
Q4: How does Adho Mukha Svanasana affect the cardiovascular system?Ans: Yoga can be good conditioning but adho mukha svanasana is not cardiovascular exercise.
Q5: How long should I hold a dolphin plank pose?Ans: Beginners can start holding for 10-15 seconds and increase as strength and control increase.
Q6: Will Dolphin Plank Pose help lose belly fat?Ans: You can’t spot-reduce fat, including belly fat, with a yoga pose. Dolphin Plank Pose also helps tone your core abdominal muscles and spot reduction of fat is a matter of diet, activity, and consumption vs. expenditure of energy.
Q7: Is Dolphin Plank the same as Dolphin Pose?Ans: Dolphin Plank Pose is the body in a straight line supported on forearms and toes, and Dolphin Pose is hips lifted in an inverted V shape.
Q8: How many times should I do Dolphin Plank Pose?Ans: Dolphin plank pose can also be very helpful and is done as part of a yoga practice or strength training session; just be sure to rest your muscles enough time between workouts.
Q9: Why can’t I hold a dolphin plank on my forearms?Ans: Your arms may shake as the muscles tire, or are not strong enough yet to hold the pose comfortably. Use the knees version or shorten the hold.
Q10: Should I be holding my breath in dolphin plank pose?Ans:Breathe slowly, naturally, and in control and make sure you do not try to hold your breath.
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