Makarasana "Dolphin Pose"

Pronunciation: (mahk-ahr-AHS-ah-nuh)

Also called:

Adho Mukha Makarasana  Adho Mukha Shirsha Makarasana (head on the floor)

Level:

Intermediate

Chakra:

Benefits:  This poses helps strengthen your core, back, and shoulders. Allowing you to rest your wrists while stabilizing your body. It is a good preparation pose for those starting inversions. 

How it's done:

• Begin on your hands and knees.  

• Bring your forearms to the ground and activate your back by spreading your shoulders. 

• Keeping your legs in line with your shoulders begin to straighten your back legs as if coming into Downward Dog.  

• Focus on lifting your pelvis while keeping your core engaged.

• Once a comfortable stretch is received in the hamstrings hold for 30 seconds to one minute, then release.