Makara Dandasana "Dolphin Plank Pose"

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.