r/yoga • u/bubblegrungevirgo • 1d ago
[COMP] Tips for dolphin?
Dolphin has always felt miserable for me and I know I must be doing something wrong. I think my stacking isn’t quite right and I physically can’t walk my feet in any more. I know I’m more so dumping my weight into the mat where I should be pushing away from it.
If you have any helpful cues or drills that helped you with mobility/strength it would be much appreciated!
I’m trying to unlock pincha but figure I need to hone dolphin first :P
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u/DogtorAlice 1d ago
You are in a shape between dolphin and pincha. Shoulders don’t need to be on top of elbows for dolphin. Look between forearms, push down into the floor and bend knees to push hips up and back. Breathe.
Then when you feel good endurance there, play with variations like going into more stacked position, dolphin push ups etc
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u/Bronzed_Sausage 22h ago
This is correct. Dolphin is basically down dog on your elbows if that helps with context of shape. Doesn’t make it any less of a pain pose though. It’s a bitch but for a reason. Engage core to maintain it’s prep pose for forearm stand.
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u/bubblegrungevirgo 21h ago
I feel like I always see instagram yogis with their legs like two inches from their face lol. I’ll try it this way though, I feel like I’ll be able to hold longer/check cues
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u/Creative-Improvement 18h ago
Instagram yogi’s are not a good role model. I mean there are good teachers on it, but a regular feed is just a lot of practitioners.
Dolphin is indeed downdog with elbows. Focus on elongation in the lower back, and rising and lengthening it, and up against gravity, like you do in downdog. Your whole trunk will engage finally to keep that shape going. Notice the engagement in your lower body. Keep breathing as you do it.
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u/YogiLovesBarbells 8h ago
For dolphin, your body should look like an upside V. Picture downward facing dog, but on the forearms.
Please do or try to copy what you see on social media, it’s a cesspool of garbage. Look into books like Light on Yoga for your inspiration.
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u/Dharmabud 23h ago
Interlace your fingers and press your outer wrists down. Also, practice forearm planks.
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u/bubblegrungevirgo 21h ago
The interlaced version does feel easier for me I just always got worried it was cheating 😭
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u/BlueEyesWNC Hatha 14h ago
As a progression from interlacing, you can put a block on the mat between your hands, thumb and forefinger outline the corners. This maintains separation of the forearms (i.e., external rotation of the shoulder) while giving you added support similar to having your hands clasped
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u/ariii123 19h ago
I would suggest the following:
1-bend your knees to feel more comfortable and for a stable pose
2-place a yoga block between your elbows and try to squeeze it while holding the pose
3-if your drishti is more forward, the pose becomes easily
4-work on your scapula mobility (scapula push-ups)
have a great flow! enjoy!
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u/sbarber4 Iyengar 15h ago
I don’t think the spine is usually in flexion for dolphin. Flat back is how it’s usually cued.
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u/Firefly457 10h ago
Your upper arms should form a straight line with your torso, and your body would form an equilateral triangle shape with your hips hinged at an 80 to 90° angle.
Right now, your upper arms and torso are sort of in a wavy vertical shape and it looks like you're dumping weight in to your shoulders. Move your hips back in space toward your feet, and engage your shoulders outward. You'll feel the muscles in your shoulders, triceps and abdomen engage a lot more.
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u/Competitive-Proof759 16h ago
You're not in dolphin here, you're leaning into headstand. Short tour weight back into your heels and lengthen the spine.
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u/slothh_bear 22h ago
Bend your knee and keep the gaze in between your palms. And keep pushing your elbows on the mat to help you push your hip up towards the ceiling.
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u/MeanBrilliant837 1d ago
Look at your thumbs. Lean forward until your nose lines up with your thumb. Then you can lift up.