Dolphin Flow Sequence

Dolphin Flow Sequence

Dolphin pose and its related variations are awesome postures to practice when you want to work on your core and your upper body strength. With spring around the corner, why not start working on those areas now so you are all ready for your warm weather wardrobe =)

This is a quick sequence that I like to practice to get my heart rate up. It only consists of two poses—Dolphin and Dolphin Plank (forearm plank). Dolphin is similar to Downward Facing Dog; however, you are on your forearms as opposed to your palms. Dolphin Plank is similar to Plank, but you are on your forearms, as opposed to your palms, as well.   Both postures strengthen and tone the core muscles, arms and thighs. Additionally, Dolphin is a great shoulder opener and provides a really nice stretch for the calves and hamstrings.

Before practicing, remember that everyone’s body is different so only practice these postures if it is safe and healthy for your own body.

Sequence:

  • Begin in Dolphin—stay in this pose for 3 breaths
  • Slowly step your feet back, and lower your buttocks down to transition into Dolphin Plank—stay in this pose for 3 breaths
  • Rise up into Dolphin—stay in this pose for 2 breaths
  • Lower into Dolphin Plank—stay in this pose for 2 breaths
  • Rise up into Dolphin—stay in this pose for 1 breath
  • Lower into Dolphin Plank—stay in this pose for 1 breath
  • Slowly lower your body down to the mat and transition into Child’s Pose for as long as you like.

It is a short and sweet sequence, but effective!