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Yoga Pose

Makarasana (Dolphin Pose)



Also called:

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


  • Intermediate


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 gives a great lesson on this pose. 


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