Dolphin
the 12 Basic asanas
Dolphin: A preparatory exercise for the Headstand.
The Dolphin Pose is practised with the sole purpose of preparing for Headstand, the ‘king of the asanas’. The Dolphin is not an asana as such – just a movement to develop strength in the arms so that they will be able to take the weight of your body in Headstand.
In order to avoid pressure on the cervical vertebrae and to ensure safe balance in Headstand, you have to create a strong triangular foundation with your arms and hands.
To strengthen the arms.
Kneel on your mat, hold each elbow with the opposite hand, lean forward and rest your arms on the floor. Make sure you distribute your weight evenly between your arms and your legs.
Inhale, lift onto your toes, straighten your legs and lift your hips. Breathe slowly and feel the weight placed on your triangular base. It is important that your buttocks remain quite high.
As you exhale, bring your arms, head and shoulders towards the floor, without moving your lower arms from their position. If possible, bring your forehead down to the mat in front of your hands, keeping your buttocks in a raised position. If this movement is too strenuous, just move forward as much as your arms are able to carry you.
As you inhale deeply, push back up to the position in Step 3.
Repeat Steps 3 and 4 up to 10 times.
Relax for 1 minute in Child’s Pose.
From Step 3, lower your knees to the mat, keeping the ‘triangular base’ you have made with your ams in place. Then open your hands and place each hand against the opposite arm, without moving the elbows, to check the distance between your elbows. If they have moved apart during the exercise, concentrate more on keeping the triangle in place when you practise it next time.
Swami Vishnudevananda
Sivananda Yoga Centres
