Dolphin Pose (Ardha Pincha Mayurasana) is a yoga posture that strengthens the upper body, improves flexibility, and provides a gentle inversion. It is similar to Downward-Facing Dog but with the forearms on the ground instead of the hands

Here are the key techniques for performing Dolphin Pose

Start in a Tabletop Position:

Begin on your hands and knees.

Align your wrists under your shoulders and knees under your hips.

Transition to Forearms:

Lower your forearms to the mat, keeping them shoulder-width apart.

Ensure your elbows are directly below your shoulders and your forearms are parallel.

Lift Your Hips:

Curl your toes under and lift your hips toward the ceiling, similar to Downward-Facing Dog (Adho Mukha Svanasana).

Keep your head between your arms but don’t rest it on the mat.