Makarasana (Dolphin Pose)
- Adho Mukha Makarasana
- Adho Mukha Shirsha Makarasana (head on the floor)
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.
The delightful yogi from LearFreeYoga.com gives a great lesson on this pose.