Makarasana - Dolphin Pose


  • Recent or chronic injury in the arm, back or shoulder.
  • Inflammation in the arm, back or shoulder.
  • High Blood Pressure
  • Glaucoma
  • Avoid if you have an infection in the eye or inner ear
Hints and Tips
  • If your spine is very flexible, don't let your ribcage sink toward the floor.  Instead draw your lower ribs in to maintain a flat back.
  • Like in Downward  Facing Dog, your heels do not need to touch the floor.
  • The ability to forcefully root down gives dolphin its integrity and vitality. Pressing down enables you to lift up.

"Befriend Dophin Pose and you'll open the door to a world in which the cartwheels of your youth no longer seem like a distant memory"


                                                        Natasha Rizopoulos

Benefits of Makarasana

  • Improves memory and concentration
  • Allows you to gain a new persective by being upside down                                                                                                                     
  • Strengthens shoulders and arms
  • Tones the abdominals
  • Stretches the hamstrings
  • Lengthens the spine
  • Opens shoulders and upper back
  • Stimulates the nervous system
  • Helps to prepare the body for forearm balance and headstand
  • Relief from headaches, insomnia and mild depression
  • Relief from stress and aniexty
  • Improves digestion
  • Eases back pain
  • Provides relief from asthama, flat feet and menstrual discomfort
  • Prevention of osteoporosis
Level - Beginners to Intermediate
Dophin opens and strengthens the upper body which makes a great preparation for inversions (going upside down). It can be the perfect substitue for headstand or forearm balance if you're not ready to lift your legs above your head.
If you have no interest in turning upside down Dolphin provides a load of benefits.  With continued practice you will experience a greater range of motion in your spine and shoulders.  It will build strength in your arms without straining the wrists and a wonderful way to strengthen your core without doing crunches.

Emma Costelllo

Tel: 087-212-4644