Dolphin pose an overall juicy stretch for your shoulders, hamstrings, calves and arches of your feet. It is great for lowering high blood pressure. It calms the brain, helps to relieve stress and mild depression. It can improve digestion. Dolphin pose is therapeutic for asthma, insomnia, flat feet, and sciatica. This pose is an ultimate prep pose for any inversion because it builds strength and flexibility in the upper back and hip flexors.
Start with your hands and knees on the floor in a tabletop position. Your knees should be directly beneath your hips. Place your forearms on the earth with your shoulders stacked above your wrists. Press your palms into the ground. Ground every single knuckle. Tuck your toes beneath you, exhale and lift your knees away from the floor. Keep a slight bend to your knees. You can walk your toes in. Send your chest back toward your thighs. Lift your sitting bones toward the ceiling. Hold your head between your upper arms and look slightly forward. Keep it off the ground and don’t let it hang. If you would like to straighten your legs, keep your spine long instead of round. Start by holding for five breaths then work your way up to 20. Release your knees to the floor on your exhale.
If you have any shoulder or neck injuries, be cautious. Keep the knees bent to release some pressure on the shoulders and neck. Eventually, you can practice coming into an inversion against the wall!