Dolphin Plank
Makara Adho Mukha SvanasanaA forearm plank that builds core and shoulder endurance while sparing the wrists. A strengthening hold and a build toward forearm inversions.
- 01From a forearm position, set the elbows under the shoulders, forearms parallel.
- 02Step the feet back until the body is one straight line.
- 03Press the forearms down and broaden across the upper back.
- 04Draw the navel up and lengthen the tailbone toward the heels.
- 05Hold steady, reaching the crown forward and the heels back.
- 01Elbows under shoulders, forearms pressing.
- 02One long line from crown to heels.
- 03Navel up, tailbone long.
- 01Letting the hips sag — draw the navel up and lengthen the tailbone.
- 02Piking the hips up — bring them back into line with the shoulders and heels.
- 03Collapsing between the shoulder blades — press the floor away and broaden the back.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.