Dolphin

Sanskrit Name:	Makarasana
Similar Pose Names:	Catur svanasana, Quarter dog, Puppy, Chatur svanasana
Category:	Standing
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Pose Directory

Membership Category:	Yoga Lesson Planner
Sub Category:	Standing
Types:	Arm Balance, Balance, Forward Bend, Strengthen, Stretch, Inversion, Chest Opener, Hip Opener, Prone, Standing, Animal
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms
Chakras:	Base, Sacral Centre, Solar Plexus Centre
Therapy:	Confidence Building, Leg Congestion, Varicose Veins
Drishti:	Tips Of Feet
Dosha:	Vata, Pitta

Come onto hands and knees. Press forearms into floor. Curl toes under. Lift knees away from floor. Keep knees slightly bent. Heels lifted. Press forearms actively into floor. Hold head between upper arms. Straighten knees. Lengthen tailbone away from pelvis.

Stretches shoulders, hams, calves. Strengthens arms, and legs.

A) If upper back rounds, bend your knees. B) Support feet with folded blanket if they don’t remain firm on mat. C) Support elbows with blankets. D) Support head on Yoga block or folded cushion (if pose feels difficult). E) Use wall to support feet. F) Support forearms facing wall.

Shoulder or neck injury. HBP.

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