Dolphin
Dolphin: A strengthening practice that prepares the body for Headstand.
Dolphin Pose is used specifically as a preparation for Headstand, known as the “king of the asanas.” It is not considered a full asana in itself, but rather a strengthening movement that helps build the arm power needed to support the body safely in Headstand.
For Headstand to be practiced without strain on the cervical vertebrae and with stable balance, the arms and hands must form a firm triangular base.
From a kneeling position, lean forwards and place your arms about 20cm (8in) away from your knees on the floor in front of you. Firmly interlock your fingers and close your palms.
Without moving your feet away from your arms, inhale and raise your hips.
With an exhalation, rock your whole body forwards and take your head and shoulders down towards the floor. Your hips will now be lower, too.
Inhale and push your head and shoulders back up. Your hips will come back up, too.
Repeat Steps 1–4 a total of 5–10 times, then bend your knees to the floor.
Swami Vishnudevananda
Sivananda Yoga Centres
