• Dolphin Pose: Ardha Pincha Mayurasana

    Dolphin pose is a pose which I think is often overlooked, but it packs so many great benefits that I think it’s more than worth taking a closer look at. Dolphin Pose, or Ardha Pincha Mayurasana, strengthens, and stretches the shoulders, upper back and legs.  It’s also a pretty awesome core strengthener. The combination of strength and flexibility that Dolphin pose builds can help with so many areas of your practice. Particularly when working towards Pincha Mayurasana or Forearm Stand, and other inversions.

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    Here are some things to focus on when practicing Dolphin Pose:

    Set up with the forearms parallel to each other, with the elbows shoulder width apart, and the palms flat on the mat. Those elbows are going to want to splay out to the side, so keep hugging them in towards the mid-line to prevent that from happening. Think about wrapping the shoulder blades outwards, away from the spine and broaden through the collar bones.

    As you walk your feet in towards your torso aim to stack the shoulders over the elbows. Focus on reaching your hips towards the ceiling and keeping the spine long. If your hamstrings are tight, feel free to come up on your tiptoes, or if you have the flexibility then press your heels down into the mat. Keep your legs engaged by pulling your kneecaps and strongly engage your core to stabilize and support the whole pose. Relax your neck and gaze towards your shins or toes.

    By Laura Large

    I am an Ashtanga Yoga Practitioner and Teacher based near Marlborough, Wiltshire with a real love and passion for the practice. I also own and manage a Wellbeing Centre where I work as a licensed Acupuncturist, which really helps me to understand the energetics of the asanas and how they affect the physical, mental and emotional bodies. My classes are strong, energetic and fun.  Ashtanga Yoga is an amazing practice for developing some serious strength and flexibility in body and mind. Outside of my daily Ashtanga Vinyasa practice I love playing creatively with poses and exploring hybrid postures and different variations – Arm balances are a real favorite of mine! You can find me on Instagram where I host yoga challenges and share tips and tutorials at @omniyogagirl

    Plank Pose Breakdown with Laura Large

  • Plank Pose: Where the Body Goes the Mind Will Follow

    If you’re looking for a quick strengthening, full body workout then these two poses give a lot of bang for their buck. Although Plank Pose and Upward Plank are two obvious core strengthening poses, when practiced with the correct alignment they work pretty much every muscle in your body. Apart from the physical benefits, I like to think that both of these poses also help to bring stability and strength on an emotional and spiritual level. Where the body goes the mind will follow.  Plank Pose and Upward Plank will help to increase focus, stamina, and endurance. I also feel that these poses help to develop the understanding that the muscles of the body or, different aspects of yourself, need to work together in unison in order to create that strength and stability.

     

    Plank Pose:

     

    Have the feet hip width apart, and the hands shoulder width apart, with the wrists aligned directly under the shoulders. Your focus is on keeping the body in one straight line. Draw the lower belly back towards the spine, pull the kneecaps up to keep the legs engaged, and plug the arms into the shoulder joint by rotating the eyes of the elbows forward. Imagine pushing the mat away with your hands as you keep the shoulders broad, and draw the shoulder blades down the back. Gaze forward, and think about keeping the shoulders, hips and heels in line with each other.

     

     

    Upward Plank Pose:

     

    Have the feet together, with the base of the big toes touching, and the hands shoulder width apart, with the fingers pointing towards the toes. Again, imagine pressing the mat away firmly with the hands and feet. Aim to keep the wrists under the shoulders. Focus on lifting the hips, and imagine the whole of the back of the body extending and engaging to create a slight backbend. Open and lift the chest, as you internally rotate the thighs by pressing into the base of the big toes. Engage the core by pulling the belly button back towards the spine, and gaze toward the space between the eyebrows.

    By Laura Large

    I am an Ashtanga Yoga Practitioner and Teacher based near Marlborough, Wiltshire with a real love and passion for the practice. I also own and manage a Wellbeing Centre where I work as a licensed Acupuncturist, which really helps me to understand the energetics of the asanas and how they affect the physical, mental and emotional bodies. My classes are strong, energetic and fun.  Ashtanga Yoga is an amazing practice for developing some serious strength and flexibility in body and mind. Outside of my daily Ashtanga Vinyasa practice I love playing creatively with poses and exploring hybrid postures and different variations – Arm balances are a real favourite of mine! You can find me on Instagram where I host yoga challenges and share tips and tutorials at @omniyogagirl

    Check out more pose tutorials on Omstars