Dolphin Pose - Yoga With Adriene

Learn the Foundations of Dolphin Pose (or Ardha Pincha Mayurasana) with Adriene! Build strength and gain stability in the shoulders to find integrity and support for inversions. This posture can help to relieve stress, anxiety and help lift you when you are feeling blue! Practice this pose to create more mobility in the entire body. More mobility, less problems.
Let me know how it goes down below! Enjoy!
Namaste.
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

[@amydelprete1820]

I am now filled with hope that I will"be able to carry my groceries when I'm 90".☺️

[@lindazhang8004]

so cute ! good for u :-)

[@done_done_done_man]

Lol. Yeah that is the aim.

[@CKChowCK]

and your neighbour's too

[@sjd516]

A brand new pose for me. It has given me porpoise for the day 😁

[@kiral7790]

Lol nice 🤣🐬

[@vixallen3823]

😂😂😂

[@bogeythedog163]

I saw that

[@nAifsixtyfour]

Thank you for being my teacher, my guide and strangely what feels like my friend even though I've never met you! Thank you for giving me a secure base to always return to my spirituality, thank you for helping my find my centre, thank you for helping me love myself and thank you for being you. You truly are a shining being of the brightest light! Om Shanti Adriene and Namaste :) x x x

[@TheCottonCandy707]

I feel the same way about her!

[@mizzdee021]

I'm participating #YWABuild this month and it's my first time trying this pose. Learned a lot about myself such as how tight my shoulders are as opposed to doing regular down dog, and that my core and legs are not as strong as I thought they were. Thank you, Adriene, for this mindful practice! You always have a way to keep me on my toes and not to force poses if my body tells me otherwise.

[@pammccarthy9462]

Danica, I am also doing #YWABuild and I have never felt a posture so fully before. It's exactly as you say.

[@mizzdee021]

@@pammccarthy9462 it's one of those poses that looks easy, but actually hard to do. Good luck to both of us in #YWABUILD! Hope you're loving it so far as much as I do 😊

[@sophieh6674]

My dolphin is so much stronger today than 2 years ago when I did this practice for the first time. ❤️

[@gillsmith6740]

Refining Dolphin Pose was surprisingly tough for this senior yogi but I learned a lot. So powerful for the arms, shoulders and spine. I was going to add a core quickie but changed my mind 😂 see you tomorrow on the mat 🧘🏼‍♀️🧘🏻‍♀️🙏💞

[@HipFitSoooGood]

You have a beautiful way to connect with us through your words . . . arms are "two parallel lines . . . heart to earth . . . . shoulder blades down the back body." Thank you.

[@judithmiller6387]

Thanks, Adrienne! I love that you take us through the steps and remind us to keep checking in with our breath and the sensations.

[@karenw5222]

Love that Adrienne explains so carefully, so we do the pose with good form. So important!

[@Candid1ne]

So I returned to this clip and I'm amazed at the strength I've built for myself. I have a home practice with you twice a day now for 4months now faithfully. Adriene I'm so grateful..thanks again🕉🕉

[@littlespacesuit]

I struggled so much more with this than I thought. My shoulders and wrists felt so weak and it made me feel shaky. Kind of frustrating, but something to be mindful of in my practice. There's always something new to learn and improve.

[@zahiramous292]

Adriene, you are a guiding light in isolation. You guide so beautifully and it really allows me to enjoy yoga practice so so so much. I'm doing your 30 day HOME program now, which is the way I start my mornings. And then I do another one of your videos before lunch or in the afternoon. Thank you for existing! I feel so grateful to "have you" in my life now.

[@ParulSri]

OMG! I went with the Dolphin pose once for like 15 seconds, stayed mostly in Puppy posture. I am also hopeful that if Adriene stays in my life, guiding and supporting me as I go through my yoga journey even when I am old, I expect to get through even the Dolphin pose with ease one day. Thanks Adriene! ❤️❤️

[@SMaxiPlay]

They will be 3 days of full moon and I was wondering , can you make a video with moon salutation :) thanks Adriene you are the best

[@natsuhappyaye]

It was tough but I liked it! Thank your Adriene for your daily positivity ☺️

[@ErzsCal]

Thank you Adriene 🌷 Day 7 Build Sept’20 See you tomorrow 🧘🏻‍♀️ Namaste 🙏🏻

[@kl-kz4nd]

Dear Adrian, I have been dringend yoga for a few years and I am quite sports. We did dolphin twice in a yoga class recently but I had never tried it before. I could not achieve acey shoulders and an uneasy feeling. Thank you for explaining so precisely, showing all the steps, and sharing how your body feels. I will stick to the beginners version on days I feel tight and I finally know this is supposed to feel. Thank you for sharing in this wonderful way!

[@winnyfredxxxx]

I have so much trouble keeping my arms in railroad tracks! I liked the dolphin pose though! ✨

[@rantingcatholic]

I literally just stopped in "Puppy," a pose which I'd never done before. It felt great on my shoulders!

[@caitlinh5833]

Wow, this was way tougher than I expected! Can't wait to come back to it after some more regular yoga practice and see if my shoulders can handle it a bit more. Just getting back into yoga after a long time away. I'm older, chubbier, less bendy than ever, but I'm getting on my mat whenever I can (every day in Sept so far!), and loving it. Your videos are inspirational, Adriene. Thanks for everything!

[@jessicaford5259]

Oh my God thank you Adrienne! This helped so much when I could barely sit up after attempting a head stand yesterday. Thank you so much! I know it will work itself out but oh man this helped so much

[@jocayr4750]

Perfect. I'm just waking up (in France) & here you are with a brand new practice waiting for me ! Thanks.

[@yogawithadriene]

Hope you have a beautiful day Jo!

[@HeatherPughYoga]

I wish I woke up in France today! One of my favorite countries I've visited. :D

[@lisalyons3249]

I have been doing your videos for a week now. You are awesome I love your workout they are always what I need to feel centered You are helping me get healthy and happy. Thank you from the bottom of my heart 💜

[@yogawithadriene]

Oh Lisa, how beautiful. I'm grateful too. Namaste.

[@charitywheeler9278]

So amazing! I didn’t even do dolphin but stayed in puppy due to my super tight shoulders and the stretch is amazing!

[@tanyafrancis7036]

Thank you for this addition to the Foundations of Yoga series.

[@Macy_jade31]

these videos are awesome!! i used to force myself to do yoga now i look forward to it every day after school! thank you!!

[@TSB33]

Adriene, you are a truly wonderful teacher! Thank you for sharing your knowledge, warmth, humour and kindness with us all. My boyfriend introduced me to your channel two years ago and it has changed my life! I have been recovering from an SI joint injury and your videos have helped me to strengthen and feel strong and happy. I am also a classical singer and I teach voice at a university. I have encouraged all of my students to use your videos to explore their body awareness which is so essential for singing. You have an excellent teaching style which gently reminds us to stay connected to sensations and to our core. I also love your silly sense of humour...one needs humour in this life. Thank you so much! Tracy

[@ashleymcdaniel1978]

Did this with camel today (August’s day seven) and phew. I took quite a few puppies and quite a few child’s poses BUT my arms feel great and I feel inspired!

[@ashleybahrt2875]

I've been working through some energetic nausea and woo baby, this really woke it up through the spinal alignment. I felt a lot of heat and resistance to maintaining that alignment and allowing the energy to FLOW. Totally not what I was expecting to experience today and that's about just how I like it.

[@KeishBelongs2God]

Learning technique and building that foundation after years of just..doing yoga..is so weird feeling, but exciting and empowering. Thank you Adriene!

[@katiekxxorangedot]

I hope you had a nice break! I am so excited for your new yoga videos, it has really helped my back (chronic back pain) and overall stiffness, and just to help balance me out mentally.

[@yogawithadriene]

Thanks darlin! It's good to have the KZbin back after a short month off!

[@jessicaholden6228]

I love every video so far it not only helps me keep in shape but helps me with stress

[@vrmphvrmph2315]

this looks easy at first until you actually do it! just by doing the inversions did i realize how much focus is in the shoulders and arms; usually this stuff just makes you sore but afterwards my shoulders and back felt much more opened and mobile, so good!!

[@chasenadine]

Thank you, as always, for being so inclusive in your videos & practice. First time I've ever gotten my glorious disabled body into a dolphin pose! I held it only briefly, listening to my body and spending lots of time in puppy pose. Your foundational video for crow pose was also liberating to me, and is something I now have in my practice. Thank you!!

[@Janix18]

A month ago I could barely stay in table top position because of how weak my wrists were, but today I can officially say that throughout this practice I was able to engage my wrists! im getting stronger! this small difference meant so much to me even though I couldn't do the dolphin pose and practiced puppy posture for the entire video. Thank you so much!!!

[@vasundharasridharan72]

After a day at the desk this feels sooooo good

[@saera2865]

the 'pickle jars' thing was such a good prompt!

[@nicsummer66]

This is my favorite pose, and I loved exploring it more and learning more about it. Thank you, thank you, for all you do.

[@kellyculp7713]

Thank you for these foundations videos. I've been practicing yoga for a bazillion years & I've done dolphin lots of times before, but these videos are a great reminder of exactly what I should be doing & feeling. Keep being awesome!

[@juliabigg7461]

That was deceptively difficult. Keeping my arms parallel didn't exactly hurt, it wasn't exactly terrible, but it felt unnatural. I suppose that means I need more practice. When I was done I felt really great through my shoulders and upper back. This one really surprised me.

[@ThePOPDIVA24]

Oh my goodness, I need to work on my upper arms. I felt my triceps working in dolphin pose and they feel so sore now. I’m going to practice this pose more often now. Thanks, Adriene!

[@oliveyule]

by the way, i love you!! thank you!!! I love how you said to focus on the feeling and sensations of the pose instead of the trying to cram into the image of the pose. Taking time to realize the feeling of the pose will stick longer and deeper than merely cramming into a pose.

[@silnana]

I can't believe how much my shoulders burned with this, however is awesome to feel how my body gets stronger and stronger as this month has been going. Thank you Adriene! 💖

[@Mary-lr8ln]

I don't know why- I would normally get so frustrated with myself for not being able to do something I could do a year ago (due to a variety of things I haven't been able to do my yoga/gym routine for several months and am trying to start again) but something about the way Adriene does this video made me feel okay about not being able to press up and to be proud of myself for just holding in puppy pose

[@christinek9962]

I requested this and I'm so grateful for it! Thanks Adrienne. I recommend your videos to everyone I meet interested in yoga. You're doing wonderful work. I'm starting out as a health coach and my very first client took my advice and came here and she is very happy too.

[@lourdesvelazquez8410]

First time that I do this pose. It is not as easy as I thought, my arms felt it. Thank you. Namaste.

[@aiswariar7376]

Day 7 of BUILD....thank you Adrienne...it's an awesome practice for shoulder strength

[@pammccarthy9462]

I think I will try to foundations of yoga practices. This really made me "feel the pose". Oh, hey! A new idea for a t-shirt!

[@erikr5860]

I just heard 'dolphin' something in yoga class tonight and had no idea what they were talking about... this was so helpful! Thanks Adriene!

[@SlightlyStrangeFlo]

Man, I didn't realise before now that I had shoulder problems, but I really struggled to do this without a lot of pain. However I still had fun working on my central alignment in puppy pose, so yay :)

[@yogawithadriene]

Yes, we often blow past shoulder sensation and needs just to get into the poses and check it off the list. At least, I see that a lot in class. This sequence looks so simple but man it creates some serious spaciousness for the shoulders and requires the whole body to be present and alive! It is fun to see it evolve!

[@annarajala578]

Dolphin sounds so graceful but all I know is my shoulders are dying aggghhh thanks I guess Adriene :)

[@eljofrva]

Just discovered dolphin pose so I came to your channel to learn the form and build of it! I have always had most of my strength in my legs so I am trying to build upper body muscle and strength. Was able to hold it for one minute! Trying to do this every day for at least 7 days. Gonna add the pose to my routine for sure!

[@karensnyder7485]

Thank you for your awesome verbal cues. I am so happy to have you in my life while I'm in Tokyo!

[@gabriella9393]

Thanks Adriene all the way from Sydney, Australia After coming from a class in the states, I have yet to find a class I love so yours on repeat are doing the trick. Thanks!

[@seasidecardreadings]

Yes. I felt that pull of energy from the Archie's of my feet and then hips high and core in and up and wow 😳 my left shoulder covered in heat and awakened. Really listening to your teacher's advice and my home practice is growing. I've literally transformed my body shape and I'm only 30 so yeah. 😸

[@dianalaura8285]

I can hardly wait to get home to try it. Thank you. Since I discovered your youtube channel and I started yoga, my life change for the better. Thank you for doing this.

[@yogawithadriene]

Oh how beautiful! I love that we are doing yoga in our homes! I truly think the tools of yoga are so powerful and healing! Enjoy!

[@deep87]

Improved my back pain with pigeon and hamstring videos

[@yogawithadriene]

Ah, it's all connected. So good! Good on you. Namaste.

[@nicolarose1327]

Love the flow of this move. Looking forward to more practice of this and developing this . Thankyou Adrienne 💜 it does feel good x

[@ringisi9022]

It was good (and important) to work slowly towards and through building on this posture. And feeling this posture. Thank you.

[@eepdizzle]

This pose is definitely challenging... however, I'll get there, as practice makes perfect!

[@kaoutarbouzari5736]

It's funny how i felt chills all over my arms when I finished the video! When I first saw the pose I thought the hardest part would be maintaining my legs tall, but it turned out that having my arms parallele was actually the challenging part. Overall it was a really good practice. Thank you Adriene :)

[@spacegrrrrl]

Same!

[@CKMcCloud]

I was puppying a lot, but it still was good!

[@marilynrobbins9080]

Yet another wonderful foundation video - and perfect timing. I've been working to strengthen my shoulders and build towards a forearm stand. Thank you for ALL your videos. My mind, body and spirit have benefited incredibly since finding your channel in Feb 2016. I look forward to spending time with you every morning.

[@MShaiqable]

Adriene, I love your videos. I've found yoga again thanks to you. Could you please do a yoga sequence for those of us with knee pain with stretches and strengthening poses for the surrounding muscles? Thanks a bunch! Namaste.

[@liquid_pig]

I'd love something like this as well!

[@doraszorgent1441]

yes please.

[@angelabondsinspirationalsongs]

Exactly what I was thinking!

[@nicolemostofa7923]

there is so much more to all these poses than we realize. your videos help bring them out. :)

[@LynneinItaly]

HURRAY! my 100th day in a row!,....Wanted to let you know that you've been appearing on my screen here in a mountain village in TUSCANY for a whole hundred days... I started when it became obvious that lockdown was going to last a long time and we'd not get out to our weekly yoga session. THANK-you! My husband noticed it was doing me good, and encouraged me by making dinner while I ticked off another box . . . now HE is following you too, not every day, but quite something for a tall thin man who a friend imagined must look like a spider doing yoga...good eh?!

[@LynneinItaly]

@@wandering_inge I agree oj both counts !

[@ValenRaffaeli]

Yes! I've been waiting for a FWFG, mindful way to dive into this pose (and Wheel, too...just an idea 😉). Thank you, Adriene! Have a blessed week!

[@yogawithadriene]

Yes! And copy that! This video is great wheel prep too!

[@zoperman23]

Just discovered this and it has been great. Thanks Adriene, now and always

[@barbaramiller2013]

Thank you Adriene, I'm going to enjoy the dolphin pose

[@danielaortiz9178]

I did a back and bicep workput yesterday and this felt great for my shoulders and back

[@spacegrrrrl]

Goosebumps, tingles, arms feel like they’re made of water after trying this pose for the first time!! Adriene is truly an amazing instructor ❤️

[@jupitired777]

I'm so glad my dolphin is much better now yay

[@livemusicloverLyn]

Yes! Dolphin ticked off! Thank you :) Namaste

[@rinkydink5471]

Thanks to the preparations into this pose and feeling it correctly I now have a new favourite pose 😁. Thanks so much

[@danceatyourdoorstep]

This walk through was very helpful

[@karenwolf4603]

I really used to think of this as an easy pose, a variation of downward dog that gives your wrists a break, or maybe a prep for a headstand (which I've rarely attempted and never mastered). The more I learn about proper alignment in dolphin post, the harder I find it, but I think that's probably good.

[@mickyknox2267]

just what i needed! so glad to have you back!

[@ejsmurphy]

Oh you gave me a good laugh with the forearm *bonus* massage! Thank you for always being true to yourself and leading by example and letting us know its okay to be silly :)

[@sarahjkkwon2549]

I have been wandering around for perfect yoga video for me and I found you are the best one for me! Thank you! and I realized what the sensation is!!!!! I totally agree to you that I also have been only focusing on just posture, not actually body part and taking time to REALLY feel! Amazing narration♡

[@pamelahoward443]

I just did this, and wow! My shoulders feel amazing now! Followed this up with the 6 minute abs video.

[@mariannap5882]

I fell in love with this pose!! 🌷 Thank you, Adriene!🙏🏻

[@vichartleyrush]

Adriene, you never never fail to make me laugh and find what feels good everytime 😁🙏

[@heathermacrae4594]

Thank you! I love the way you guide. ❤️🙏

[@jackieredhage6825]

Good morning and thank you from Egypt! Your videos are a great start to each day. Thank you!

[@dkulikowski]

I just found your channel. THANK YOU very much for not only the videos BUT for being my instructor. Guiding me through the pose. The tips and techniques are so appreciated. I am a senior that is very active and fit. You will help me on my journey of a healthy MIND, BODY and SPIRIT. I thank you for sharing your gift. Hugs and smiles. Lark

[@yogawithadriene]

Oh, it is my pleasure Lark. You are amazing.

[@HeatherPughYoga]

Amazing!

[@alyssawagner127]

Thank you for this video! One day hope to take flight but this was such good clarification for this pose!!!!! Thank you.

[@lenam3660]

Thanks so much for the video as always Adriene. I'm at the beach now on vacation and saw some dolphins the other day. So this was a highly appropriate pose for today. :)

[@joni4taz]

Been trying to do wheel pose for months, and I must be doing something wrong because I just can't do it! Might you be able to do a foundations of yoga for wheel pose? That would rock!

[@yogawithadriene]

Copy that! And, this whole sequence for dolphin pose is PERFECT for growing wheel! xooxo

[@roushanwar5139]

thank you Adriene

[@Peace_for_Kids]

You are sooo great with cues!!! And also you are hilarious 😆

[@paolaraunio5811]

My new favorite pose! Thank you so much for taking the time to teach us this, you rock!

[@lisajenny9]

Following the Build Playlist for September 2020 and this was an interesting practice. I got my knees off the floor but only for a bit lol. I get worried that I'm not doing it right but I will try to focus on the sensation as you said. Thanks, Adriene!

[@wheelbyte9619]

day #7 and feeling good ❤️

[@carinasuleiman3042]

Wow! What an amazing pose. I really felt the energy through y body. Thank you Adriene1

[@paulinedoak8619]

A great experience for my shoulders!

[@merrylneille]

Thank you! Feeling ready now to start the day

[@yogawithadriene]

Hope your day is amazing my friend!

[@Zsilye]

This video is so happy. :) You made me laugh out loud. And my shoulders are definitely thanking me for being mindful in this posture! Namaste!

[@yogawithadriene]

Haha! Yeah! This exploration should be individual and fun! I'm glad I could support you in that Z. You rock.

[@vanessamorris4222]

Amazing practice

[@IevaKambarovaite]

my arms my arms.. this was yum 😀 thank you

[@andreanneblanchette3597]

I was actually looking for a video of this pose on sunday... And now I just opened your youtube account and this video is the first thing I saw ! So happy ! Thank you

[@yogawithadriene]

Perfecto! Let me know how it goes!