Yoga Lesson Planning Clinic

Free Downloadable Yoga Class Handout: Dolphin Pose (Makarasana)


This is 1 of 250+ yoga class handouts included in the Yoga Teacher Lesson Plan Kit. If you give handouts to your yoga students, you may find these useful. There are two handouts (Dolphin Pose Handout and Dolphin Relaxation Exercise Handout).

Free Downloads

Dolphin Pose & Dolphin Relaxation Handout | MS Word Version

Dolphin Pose & Dolphin Relaxation Handout | PDF Version

How To Use The Handout

  • As a teaching aid for your classes
  • As handouts for your classes
  • As a template for your own handouts

Dolphin Pose

If you don’t want to download the free handout, then here’s a taste of what’s in the handout…

This week’s posture
Dolphin Pose

Sanskirt
Makarasana

This week’s thought
Allow yourself to have more fun!  Dolphins are known for their ability for having fun.  They are playful and filled with joy.  They are also nimble and strong.  Allow yourself to become a dolphin and be aware of all the things to be joyous of in your life right now.  Joy is your birthright.  You don’t have to ‘do’ something to deserve basking in it.

Reasons to practice Dolphin
Strengthens arms, wrists, spine ¨Tones abs ¨Unleash joy within.

Preparation Poses
Plank Pose, Standing Forward Bend

Precautions
Keep knees bent if you have shoulder or neck injuries

Steps

1) Come onto floor on hands & knees.  Set knees directly below hips & forearms on floor with shoulders above wrists. Press palms together & forearms into floor.

2) Curl toes under, exhale & lift knees away from floor.   Keep knees slightly bent & heels lifted away from floor. Lengthen tailbone away from back of pelvis & press it lightly toward pubis. Against this resistance, lift the sitting bones toward ceiling, & from inner ankles draw inner legs up into groins.

3) Continue to press forearms actively into floor. Hold head between upper arms.

4) Straighten knees (if upper back rounds keep bent). Continue to lengthen tailbone away from pelvis & lift top of sternum away from floor.

5) Release knees to the floor with an exhale.


Dolphin Relaxation

If you don’t want to download the free handout, then here’s a taste of what’s in the handout…

This week’s relaxation
Dolphin

Lie on your back or choose a comfortable sitting posture or sit in a chair.  Close your eyes and find yourself on a balmy tropical BEACH at sunset, the coconut palms swaying gently in the warm breeze, the sand warm, soft and golden under your feet.

The SEA is calm and a beautiful blue.  All you can hear is the quiet lapping of the waves as they break on the sea shore.  Bring your awareness to the blue of the sea, notice the light dancing across the waves.  Become aware of the sun drenched horizon.

You are aware of MOVEMENT, you hear sounds, and as you look out into the distance, you see shapes moving, dolphins dancing amongst the waves, twisting and turning, diving under and over the waves playing with each other, chasing and twirling up into the air.

See how NIMBLE they are. How full of life.  How playful. How they invite you to come and join them.  Hear their call, the high whine and the low humming sound. They are calling you to come and play with them.  Suddenly you are in the warm, blue water and you sense the dolphins gliding around you.  You feel them welcoming you to a world filled and flowing with joy and peace.  They invite you to be CHILDLIKE again.   You feel as if you are DISSOLVING IN THE BLUENESS and you are surrounded by love and light.  Suddenly you feel playful, lighter, as if two friendly flippers have plucked a heavy weight from your shoulders.  You feel a wonder-filled sense of joy and freedom.   You start playing with your new dolphin friends and dance in and out of the waves. The dolphins are smiling at you. You smile back.  They call your name and remind you that you have to be on your way.  It is time to go. You feel sad to be leaving, but they tell you that you can come and swim with them any time.

When you feel ready become aware of the FLOOR.  Lie still for a few minutes and be aware of where you’ve been and how you feel.  Say quietly in your mind – “OM SHANTI” (peace)

More Free Yoga Class Handouts

If you liked this handout, you may like my other free handouts…

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George Watts

BWY Yoga Teacher at George Watts Yoga
This post was lovingly morphed into reality by BWY yoga teacher, George Watts. If you're looking for a treasure trove of yoga lesson planning goodness, take a quick peek at Yoga Teacher Lesson Plan Kit.

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