Dolphin plank pose

Dolphin plank pose:-

How to do?????????

• The dolphin plank pose can be approached from various starting poses. The earliest would be to start in the kneeling position.
• From the kneeling down pose, bend over and place the forearms on the ground in the front of you.
• Slide the knees slightly back, straight your back and raise the buttocks up.
• Slide the leg back further, till the body is in a straight line. Keep the legs off the floor, except for the toes.
• Use the toes to support the partial weight of the body.
• Remain in the position for as long as you are comfortable. Breathe normally in this position. The body weight is entirely supported by the toes and the forearms.
• To release the pose, bring down the legs and let the knees touch the floor. Slide your legs further up and then raise yourself up to the sitting position.
• Lie down in the any relaxation pose like shavasana for few minutes. In the dolphin plank pose , all muscles are stretched. This stretch is followed by relaxation pose in the end can help to release stress in the body as well as in mind.

It's benefits:-

•  dolphin plank pose strength the arms and the shoulders.
• It tones the muscles of the abdomen.
•  dolphin plank pose improve the sense of balance.
• It increases the strength of core muscles in the chest, abdomen, arms and legs.

Contradictions:-

•  dolphin plank pose should be avoided by those who are suffering from any injury of arms, shoulder, neck and hip.
• Those who have recent surgery of arms, shoulder, hips should avoid this Asana.