Yoga Dolphin Pose on a Wall

The Yoga Dolphin pose, using a wall to support yourself, is an easy pose to do. This pose is also quite beneficial for your shoulders and arms. To do this pose you will need to use a wall as a prop, hence the name for this pose.

Stand facing a wall at about half an arm’s length distance from the wall. Lift your arms up to the level of your shoulders and bend your arms from the elbows. Interlace the fingers of your right hand into those of your left and make your forearms vertical, while keeping your upper arms horizontal to the mat.

Now place your forearms on the wall and inhale. As you exhale, press your forearms into the wall. As you do so, the impact is felt by your shoulders. Move your shoulder blades near each other as you press your forearms against the wall. Draw your shoulder back towards each other, and feel your shoulder blades nearly touch each other. This move also stretches your collar bones and moves your shoulder blades towards your heart.

Due to the push from the shoulder blades, this also becomes a heart opening move. Curve your spine forward as you thrust your chest out towards the wall. You will need to engage you hips as you do this move. Keep facing the wall squarely and keep your neck and throat straight. Do not lower your head as you push against the wall, although there would be an inclination to do so.

Roll your hips from side to side, and with each hip movement, also increase the pressure of your arms against the wall. Keep breathing slowly and consciously as you do this.

Fix your gaze at any point on the wall, for it to act as a psychological sheet anchor as you press yourself against the wall. Keep your feet firmly grounded on the floor to help you to push against the wall. Repeat this process for as long as you find it comfortable and then emerge from this pose.

Doing this relatively easy pose has many benefits for your arms, shoulders, neck, spine and hips. As you push yourself against the wall, it also helps you to open your heart and stretch your ribcage. Indirectly your thighs and calves too are nourished, as you shall need to engage them when you press against the wall. This way, this simple exercise helps you to give different parts of your body a comprehensive stretch.

Sources:

Yoga Shoulder Openers : Yoga Dolphin Pose on a Wall

http://www.youtube.com/watch?v=aPUxfTWQ9tA

Dolphin Yoga Pose

http://www.answerbag.com/dolphin-yoga-pose

Yoga Dolphin Pose & Variation

http://www.ehow.co.uk/video_4946794_yoga-dolphin-pose-variation.html

How to do: Dolphin Poses 1, 2 and 3

http://www.yogathisyogathat.com/2009/02/16/how-to-do-dolphin-pose