Forearm Plank/ Dolphin Pose

by Lisa Breitenwischer

July 25, 2022

Forearm Plank/ Dolphin Pose

Forearm Plank Pose


Build strength. Build confidence. 

Forearm plank (Dolphin pose in yoga), improves posture and counteracts the effects of prolonged sitting and doing computer work. It strengthens your core (abdominal and back muscles) arms, shoulders, thighs, legs, and feet. It can also stimulate proper digestion, boost energy and fight fatigue. As your core becomes stronger, you will become more confident and increase you sense of empowerment.


Forearm plank/Dolphin pose: step-by-step instructions.

    1. Start in child’s pose, then shift your body forward moving onto your knees, and place your forearms onto the floor with your hands about shoulder width apart and shoulders lined up over elbows.
    2. While pressing down through your forearms, energetically, draw your elbows in towards the midline. They won’t move but you will feel the sides of your torso fire up. Draw your shoulders away from your ears, engaging the external rotators.
    3. Step your feet back, root down through the big toes, and press your heels back.
    4. Lift your knees off the floor and engage your quadriceps (tops of the thighs), so you are long and straight like a plank of wood.
    5. Pull your navel in towards the front spine and feel your lower belly and sides of waist contract. Tilt your tailbone towards the floor and feel your center compact.
    6. Extend the sternum forward, lengthen through the neck and gaze down. Start with a :30 hold, building up to 1 minute or longer. To modify: lower knees to the floor.
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