Makara Adho Mukha Svanasana (Dolphin Plank Pose): Meaning, How to Do, Benefits

Image supply: Canva

Sanskrit pronunciation Makara Adho Mukha Svanasana
(MAH-kar-ah ah-doh moo-cow SVAH-NAH-sah-nah)
significance Makara = crocodile / Adho = under / Mukha = reverse, Svana = canine / Asana = posture ”
Pose sort Susceptible
Pose degree Medium
anatomy Arms, shoulders, decrease again, core (abdomen), and legs
different names Dolphin plank posture

Makara Adho Mukha Svanasana info

Makara Adho Mukha Svanasana aka Dolphin Plank Pose is a yogic method of strengthening the physique from head to toe. This arm balancing pose offers your wrists a break from every day chores.

It is a average variation of the essential dolphin posture because it balances all the physique weight on the forearms and toes. Hence, the Dolphin Plank Pose targets the muscular tissues of the core, shoulders, arms, and higher again.

Makara Adho Mukha Svanasana is kind of just like the plank pose, with the one distinction that the load is balanced on the forearms quite than the palms. Therefore, solely the toes and forearms relaxation on the ground whereas all the physique is lifted and straightened.

In addition to strengthening and firming the physique, practising Makara Adho Mukha Svanasana opens the best way to enlightenment, with an emphasis on activating power chakras.

Makara Adho Mukha Svanasana train instruction

Prepare for this balancing pose, perceive the professionals and cons, and comply with the train directions offered.


  • Avoid this posture in case you have an damage to your backbone, again, and neck muscular tissues.
  • People with hypertension have to skip Makara Adho Mukha Svanasana.
  • Do not do this pose in case you have an an infection in your eye or ear.
  • It is greatest to keep away from folks with osteoporosis.
  • In the case of carpal tunnel syndrome, it is strongly recommended to observe Makara Adho Mukha Svanasana with knee brace.

Preparatory poses

How to do Adho Mukha Svanasana

Makara-Adho-Mukha-Svanasana how to do itImage supply: Canva

  1. Lie in your inclined place along with your wrists underneath your shoulders and your knees underneath your hips.
  2. Now decrease your elbows to the ground and stack them underneath your shoulders to put your forearms parallel to one another.
  3. Curl your toes and convey your heels collectively by lifting your thighs, hips, chest, and core off the ground.
  4. Contract your abdomen and pull your pelvic flooring muscular tissues in the direction of your backbone.
  5. In the top place, the pinnacle is aligned in order that the attention is directed to the ground.
  6. Hold this place for 5-10 breaths, then decrease your hips and knees to the ground.

Follow up poses


  • While holding the pose, preserve your shoulders relaxed and away out of your shoulders.
  • For correct neck muscle alignment, preserve your gaze barely ahead in the direction of the ground.
  • Be cautious to not fall to the ground by means of your higher again and hips.
  • Do not let your chin drop in the direction of your chest.

Tips for inexperienced persons

  • Beginners can put their palms in entrance of their head and kind an inverted V with forearms for ease.
  • Place folded blankets underneath the elbows for a easy floor underneath the elbows.

Props and modifications

  • Yoga block– Rest your head over a yoga block as you steadiness your physique within the closing pose. This brings further assist to your raised physique.
  • Trying to attempt the plank pose in its place could be a better change if somebody is having hassle practising the dolphin plank pose.


1. Makara Adho Mukha Svanasana lifts one leg

In this variation, after balancing your physique in your forearms and toes, take a deep breath to raise one leg. As you raise your leg, push your heel towards the sky. As you exhale, decrease the leg again to the ground and repeat on the alternate leg.

2. Makara Adho Mukha Svanasana hand variation

Here the posture stays just a few centimeters above the ground on the forearms. After that, be a part of your palms collectively in a prayer place or fold your fingers collectively to enhance the stretch in your shoulders.

Makara Adho Mukha Svanasana advantages

1. Tones the arms

Makara Adho Mukha Svanasana stretches the shoulders and all the arm muscular tissues. Balancing the physique on the forearms places strain on the shoulders and elbows. It strengthens the forearms, higher arms, relaxes the wrists and strengthens the arm muscular tissues.

2. Strengthen your legs

The decrease physique stays lifted off the ground, apart from the toes. In the final pose, the arches are activated, the calves and thigh muscular tissues are additionally stretched. It will increase the flexibleness and energy of the leg muscular tissues.

3. Activates the core

It looks like all the work is being executed by the forearms and toes whereas she balances on this place. However, the core muscular tissues additionally stay always busy. It contracts the belly muscular tissues and strengthens the belly organs.

This additionally serves as a exercise to burn the fats across the stomach. Hence, performing Makara Adho Mukha Svanasana is a superb stretching pose for sustaining a toned physique and flat abdomen.

4. Improves posture

This pose is carried out by protecting the again straight and aligning the physique from head to toe. This will increase the energy of the again muscular tissues and in addition corrects poor posture.

5. Good for digestion

As the belly muscular tissues expertise strain, the pose holds. It improves blood stream to that area. It facilitates higher functioning of the digestive organs and induces the secretion of enzymes and digestive juices. Thus, it helps in bettering digestion.

6. Calms the thoughts

Makara Adho Mukha Svanasana is a rejuvenating posture that improves blood circulation, stamina, and endurance. It helps you to transcend your limits and helps you overcome the psychological blocks and hurdles that enhance psychological consciousness.

Also provides the nervous system with oxygen-rich blood and thus heals despair, nervousness or psychological stress or issues.

7. Develop spirituality

Since this posture stretches the higher physique, particularly the again and neck muscular tissues, it impacts all the backbone from the crown of the pinnacle. This stimulates the crown chakra (Sahasrara). It can also be executed targeted on a particular level on the ground. This helps in awakening the third eye (Ajna) chakra.

The stimulation and opening of those two power chakras lead the practitioner to enlightenment. It connects you with the best energy and allows you to use your intuitive expertise.


It is time to do this pose to really feel the enjoyment flowing by means of the physique by activating all muscular tissues and rising power ranges.

Makara Adho Mukha Svanasana is a pose that everybody should do so as to lead their yoga observe to the last word objective of spirituality and to attach with the best soul.


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