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Makara Adho Mukha Svanasana (Dolphin Plank Pose) To Tone Abdominal Muscles

By: Mona Verma

Makara Adho Mukha Savasana, also known as the Dolphin plank pose, is basically a forearm balancing asana, which has number of benefits.

The entire balance should be maintained on the forearms instead of the hands, whereas the body should be kept straight and aligned from the spine till heels.

This asana is best considered for strengthening and flattening the lower abdomen and abdominal muscles, apart from energising the entire body.

Also Read: Ardha Matsyendrasana (Sitting Half Spinal Twist) To Relieve Asthma

Also, this asana helps in attaining a spiritual enlightenment and also makes your body strong.

steps to do makara adho mukha svanasana

Though, it seems to be easy to follow this asana, initially, some find it tough to balance on the forearms without any support.

In the ancient times, the rishis used to practice tedious of the poses, and hence they were able to attain peace.

Like all other asanas, even this pose helps you to get rejuvenated along with some meditation, apart from understanding the SELF.

So, have a look at the step-wise procedure to be followed.

Step-By-Step Procedure To Perform The Asana

Step 1. Lie on your stomach with your hands on your sides. Legs and head should be straight.

steps to do makara adho mukha svanasana

Step 2. Now inhale and move your body forward, aligning your shoulders over your hands and wrist.

Step 3. Now, taking the support of your elbow, keep your forearms on the ground and make sure that your elbows are directly beneath your shoulders. Also, your forearms should be parallel to each other.

Step 4. Keep your shoulders and neck firm. Now, maintain the balance, just get your palms in a praying position.

Step 5. You should be on your toes, balancing your body and your thighs should be absolutely straight.

steps to do makara adho mukha svanasana

Step 6. Your neck and spine should be in one line.

Step 7. Count from 5-10 initially in your mind and just balance yourself. Now exhale, while keeping your knees followed by hips on the ground. Just relax.

Benefits Of The Asana

• Gives you relief from fatigue and backache

• Solidifies your legs and arms

• Tones your abdominal muscles

• Helps to improve digestion

• Provides relief from menstrual discomfort

Also Read: Mayurasana (Peacock Pose) To Strengthen Wrist & Forearms


People suffering from neck, spinal or back injury should just avoid this pose because the entire balance relies on these parts.

Another utmost thing is, you should start performing yoga under the supervision of a trained instructor. Sometimes, you may become stubborn in doing certain poses, which isn't for an immediate performance.

Hence, you should first make your body get used to yoga and eventually master the asanas on your own.

Story first published: Thursday, June 16, 2016, 9:30 [IST]
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