Ardha Pincha Mayurasana
Dolphin Pose · అర్ధ పించ మయూరాసనం
🧘Picture coming soon
Intermediate Prone and kneeling asanas · బోర్లా పడుకుని చేసే ఆసనాలు
⏱ Hold / repeat: 15–30 seconds · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- From hands and knees place the forearms on the floor, elbows under the shoulders.
- Tuck the toes and lift the hips.
- Walk the feet in a little; head hangs between the arms.
- Breathe; lower the knees.
🌬️ Breathing: Steady breathing.
✅ Benefits
- Strengthens the shoulders
- Stretches the hamstrings
❌ Common mistakes
- Elbows sliding apart
- Rounded back
⚠️ Avoid it, or take care, if
- Shoulder or neck injury
- High blood pressure, glaucoma
🪑 Easier versions
- Knees bent
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Prone and kneeling asanas
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
