Dolphin pose strengthens the arms and shoulders, tones the abdomen, stretches the hamstrings, and reverses blood flow.
1. Begin on hands and knees. Place your knees directly below your hips, and your wrists directly under your shoulders.
2. Lower the forearms to the ground.
3. Press all four corners of your hands firmly into the ground, and move the shoulders out of the ears by pressing them down the back.
4. Pull the naval in towards the spine.
5. Curl your toes under and press up.
6. Press the floor away with your forearms, push the hips back, and straighten the legs while reaching the heels towards the ground (you may need to keep a micro bend in the knees if your hamstrings are tight).
7. Let your head hang freely and breathe deeply for 10 breaths.
8. Bring knees to the ground, let the big toes touch together, and press back into child’s pose, with the arms extended in front of the head, palms face down on the ground.
9. Breathe deeply for 10 breaths.
10. Repeat two to three times.