Benefits
Builds shoulder and core strength needed for more advanced inversions.
Steps
- From forearm plank position
- Elbows shoulder-width apart on mat
- Forearms parallel, shoulders over elbows
- Engage core and hold
- Hold 20–30 seconds
Tips
This is a preparation pose for Headstand and Forearm Stand.
FAQ
When am I ready for Headstand after Dolphin?
When you can hold Dolphin for 60 seconds with perfect form and no strain.
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