Pose of the Day

Pose of the Day

Dolphin Pose (Ardha Pincha Mayurasana)

Day: 300 • Date: October 20, 2026 • Focus: Core & Strength • Level: Intermediate • Category: Core/Strength

Try it for: 5 breaths

Take Dolphin Pose. Press forearms down and lift hips. Think ‘long spine’ more than ‘heels down.’ If anything pinches or hurts, back off. Add a tiny challenge if you want. If it feels good: Walk feet in and hold longer.

  • Make it easier: Keep knees bent and shorten stance.
  • Make it stronger: Walk feet in and hold longer.
  • Props: Blocks (optional)
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Listen to your body. If anything hurts (sharp pain, pinching, numbness), back off or skip it. If you're working with an injury or are pregnant, check with a qualified professional.