How To Perform The Dolphin Pose With Leg Back Properly Yoga

1. Begin on your hands and knees in a tabletop position on your yoga mat. Curl your toes in and lift your knees off the floor.

2. Take a deep inhale and exhale as you bring your chest forward with a long spine, pushing your hips back.

3. Inhale as you bring both feet together and straighten your legs, coming into the dolphin pose with leg back. Keep a microbend in both the knees as you press the palms of your hands into the mat, shoulder blades drawing down towards the tailbone. Reach up and forward with the crown of your head towards the floor one vertebra at a time until you find a comfortable position for yourself without straining or over-stretching any of your muscles or joints.

4. Hold this pose for 5 to 10 breaths, using each inhale to lengthen through the spine and each exhale to deepen into the pose further while keeping an even breath throughout. When finished, come onto hands and knees with an exhale and relax for a few breath cycles before moving onto other yoga poses.


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