Dolphin Plank

The movement is a hinge at the hips and a push through the shoulders. The forearms stay planted, and the shoulders lift away from the floor as the hips rise. Students who let the ribs sag or the elbows drift apart lose the drill's shoulder benefit, and the pose turns into a sway.

To strengthen the shoulders and core by moving with control between Forearm Plank and Dolphin Pose.

1. 1Begin in Forearm Plank with the elbows under the shoulders and the forearms parallel.
2. 2Press the forearms into the floor and draw the shoulders away from the ears.
3. 3On an exhale, lift the hips up and back into Dolphin Pose.
4. 4On an inhale, lower back to Forearm Plank, keeping the body in one line.
5. 5Keep the elbows shoulder-width apart throughout.
6. 6Repeat for 5 to 8 slow repetitions.

Instead of searching for the “correct” position, notice:

• •Elbows stay under the shoulders and the forearms parallel.
• •Body stays in one line in the plank phase, with no sagging hips.
• •Shoulders push the floor away so the upper back stays wide.
• •Neck neutral and the gaze between the hands.

Exhale as the hips lift and inhale as they lower. A held breath is a sign of effort beyond the current strength.

Elbows tell you most. If they splay wider than the shoulders, the movement will collapse into the chest. Then check the ribs in the plank phase for sagging.

Reflect after practising:

• •Drop the knees if the plank phase is too hard.
• •Move slowly and keep the forearms planted.
• •Stop if the shoulders feel pinched.

Rather than mistakes, you may notice:

• •Hold Forearm Plank and Dolphin Pose separately first.
• •Place a block between the hands to keep the forearms parallel.
• •Add repetitions gradually.

• •Knees down in the plank phase.
• •Smaller range with the hips lifting only partway.
• •Hands on blocks if the forearms are tender.

• ✓Lower to the knees and rest in Child's Pose.