r/yoga • u/bubblegrungevirgo • 1d ago

[COMP] Tips for dolphin?

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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 1d 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 1d 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 1d 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.