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Makara Dandasana "Dolphin Plank Pose"

Posted on July 26 2019

Pronunciation: (Mah-kah-rah Dahn-DAHS-ah-nuh)

 

Also called:

  • Plank
  • Forearm Plank Pose

 

Level:

  • Intermediate

 

Chakra:

 

Benefits: This is an excellent core building pose. It is a full-body toning exercise. 

How it's done:

  • Lie on your stomach.
  • Place elbows under your shoulders
  • On an inhalation, lift your body from the floor. 
  • Keep your gaze on the floor below your nose
  • Your pelvis should be down, abdomen tight
  • Push your heels back and down 
  • Your body should be able to support a board along its length without high or low points.
  • Hold the pose for 15 to 30 seconds before releasing back to the floor.

 

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