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Neck pain stalling your life? Try the dolphin pose to see a difference

Published on:24 February 2021, 13:55pm IST
Work from home might have made your life simpler than ever, but you can’t deny the posture issues it has brought along! Want a solution? Try practising the dolphin pose regularly.
Nikita Bhardwaj
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Dolphin pose is the most effective yoga pose for posture issues. Image courtesy: Samiksha Shetty

Staying glued to your laptop every single day has not just made you lazy, but has also given you stiff muscles. This is the reason most of us are experiencing pain in almost every part of our bodies –  whether it is our neck or lower back. 

Of course, we’ve been using those sprays, but did you know most of them are terrible not just for your skin, but also for your respiratory health? Well, listen to the expert and do the dolphin pose. 

Yoga has a solution for everything, which is why we’ve turned to it for stiffness too! 

According to yoga expert Grand Master Akshar, body holds work well to strengthen muscles. And the dolphin pose aka ardha pincha mayurasana does exactly that.

“Inversions provide many physical, mental, and emotional benefits to the yoga practitioner. However, inversions require consistent practice to build the required strength, flexibility, and confidence in order to reverse the body and hold it. This takes some time to develop, which also helps to build patience. Dolphin pose can be a preparatory pose to prepare your body and your mind to do a full inversion,” he explains.

dolphin pose
Learn this yoga pose as it can help you with that painfully sore and stiff neck. Image courtesy: Shutterstock

Dolphin pose allows you to get comfortable with the idea of turning upside down in positions such as pincha mayurasana. This is a forearm balance that opens and strengthens the upper body. Continued practice helps you gain the experience of a greater range of motion in your spine and shoulders. This simultaneously increases strength in the arms and core to get you accustomed to the process of weight -bearing on your hands, arms, and upper body. 

Here are the step by step Instructions to get into the dolphin pose

1. Get into the tabletop position or marjariasana, spread your fingers wide apart and place the palms shoulder width apart.

2. Slowly bring your forearms down to the ground, tuck the toes under and lift the hips up towards the ceiling.

3. Pressing the forearms, fingers and the palms into the floor, press the hips up and back.

4. Continue to keep the spine straight

5. Feet must be hip width apart, with the toes facing forward.

6. To feel a stretch in the back of the legs, press the heels into the floor.

7. Try to keep the legs straight, or you bend the knees slightly to keep the back flat.

8. Allow the head and neck to hang freely from the shoulders; the forehead can rest on the floor.

9. Breathe and hold for two to six breaths.

10. To release from the posture, gently bend the knees and bring the hips back to the tabletop pose.

11. Exhale into balasana and rest.

dolphin pose
A correct posture makes a whole lot of difference. Image courtesy: Shutterstock
Of course, dolphin pose has benefits
  • Dolphin pose opens the shoulders and upper back;
  • Lengthens the spine;
  • Stretches the hamstrings;
  • Builds upper body strength;
  • Stimulates the nervous system.

Please avoid this pose if you have a recent chronic arm, back or shoulder injury or inflammation,” warns Grand Master Akshar.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.