Exercise 7: Dolphin Plank Pose

• 1. Come to dolphin plank pose. Forearms on the ground. Body weight is on the forearms and the balls of feet. Body, hips, legs and head are in one line and off the ground.
• 2. Brace the core muscles, legs are strong and held straight to hold the posture. Hold the posture for as long as you can, then relax by lowering knees to ground.

Beginners – Repeat 2 times. Intermediate – Repeat 3 times.

• Intermediate variation 1 keeping plank posture and thighs parallel, lift the right foot off the ground maintaining straight line of posture as long as you can. Repeat with the left foot off the ground. Do 2 – 3 times on each side.
• Intermediate variation 2 Bring the right knee out to the side and up to the elbow or chest level. Right inner thigh faces the mat. Hold for a few seconds then repeat with left knee. Do 2 – 3 times on each side.
• 3. When finished, relax in Sphinx pose for a moment, then sit

back on the heels in Shashankasana (see below). Breathe deeply.