How to Do Dolphin Plank Pose

We are so excited to share Dolphin Plank with you! If you’re looking for a pose that helps you feel strong, stable, and completely present, this is the one. It’s a beautiful variation of a traditional plank that focuses on building core power and opening up the shoulders and hamstrings.

Whether you’re feeling a bit sluggish and need an energy boost, or you want to work on your stability, Dolphin Plank meets you exactly where you are. We love how it challenges us to find our breath even when things feel a little fiery!

In this guide, we’ll walk you through how to flow into this pose safely and comfortably, with plenty of options to make it feel just right for your body today.

How To Do Makara Adho Mukha Svanasana (Dolphin Plank Pose)

Find your foundation
Start on all fours with your wrists under your shoulders and knees under your hips. Tuck your toes and lift your hips high into Downward Facing Dog, taking a moment to pedal out your feet and feel into your spine.

Lower to your forearms
From Downward Dog, gently lower your forearms to the mat one at a time. Keep your elbows shoulder-width apart and parallel; you can interlace your fingers for a bit more support or keep your palms flat if that feels better for your shoulders.

Engage your core
Press your forearms firmly into the earth and draw your belly button toward your spine. This engagement helps protect your lower back and keeps you feeling supported from the inside out.

Align your body
Step your feet back until your body forms a long, straight line from your head to your heels. Keep your hips level with your shoulders—try not to let them sag or pike too high—and feel that lovely stretch through your calves.

Breathe and hold
Hold here for 30 seconds, or maybe just a few deep breaths if that’s what you need today. If you’re practicing this as part of a “Yin Yoga” sequence, you might choose a more restorative version with knees on the mat, but for now, just focus on steady, even breaths.

Rest and release
When you’re ready, gently lower your knees to the mat. Push your hips back toward your heels and rest in Child’s Pose, letting all that effort melt away as you feel the energy humming through your body.

The Benefits of Makara Adho Mukha Svanasana (and Yoga in General)

Dolphin Plank is a total powerhouse for building core stability and upper body strength. By holding your body parallel to the earth, you’re engaging your abdominals, obliques, and lower back, which helps support your posture in everyday life. It’s also a wonderful way to tone the arms and shoulders while finding a deep, juicy stretch through the calves and hamstrings.

Beyond the physical, this pose is incredible for shifting your energy. Because it requires focus and steady breathing, it helps to quiet the mind and bring you right into the present moment. It’s a pose that builds inner resilience and confidence, leaving you feeling empowered and refreshed after you step off the mat.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about discovering that inner spark of power and learning to breathe through the challenges with a smile on your face.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Kumbhakasana Pose | Plank Pose
• How to Do Navasana Pose | Boat Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla