I. What is Makara Adho Mukha Svanasana (Dolphin Plank Pose)?
Makara Adho Mukha Svanasana, also known as Dolphin Plank Pose, is a variation of the traditional Plank Pose that combines the benefits of both Plank Pose and Dolphin Pose. In this pose, the body is held in a plank position with the forearms resting on the ground, similar to Dolphin Pose. This asana is a great way to strengthen the core, shoulders, and arms while also improving balance and stability.
II. How to Perform Makara Adho Mukha Svanasana?
To perform Makara Adho Mukha Svanasana, follow these steps:
1. Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Lower your forearms to the mat, keeping your elbows directly under your shoulders.
3. Press into your forearms and lift your hips up towards the ceiling, coming into a Dolphin Pose position.
4. Engage your core and keep your back flat as you hold the pose for 30 seconds to 1 minute.
5. To release, lower your hips back down to the mat and return to the starting plank position.
III. What are the Benefits of Makara Adho Mukha Svanasana?
Makara Adho Mukha Svanasana offers a wide range of benefits for both the body and mind. Some of the key benefits include:
1. Strengthens the core muscles, including the abdominals and obliques.
2. Builds strength in the shoulders, arms, and upper back.
3. Improves balance and stability.
4. Stretches the hamstrings and calves.
5. Helps to improve posture and alignment.
6. Increases overall body awareness and mindfulness.
IV. What Muscles are Targeted in Makara Adho Mukha Svanasana?
Makara Adho Mukha Svanasana primarily targets the following muscles:
1. Core muscles: The abdominals and obliques are engaged to maintain a strong plank position.
2. Shoulders: The deltoids and trapezius muscles are activated to support the body weight.
3. Arms: The triceps and biceps help to stabilize the body in the plank position.
4. Upper back: The muscles in the upper back, including the rhomboids and latissimus dorsi, are strengthened.
5. Hamstrings and calves: These muscles are stretched as the hips lift up towards the ceiling in Dolphin Pose.
V. What are Some Modifications for Makara Adho Mukha Svanasana?
If you are new to Makara Adho Mukha Svanasana or have limited flexibility or strength, there are several modifications you can try:
1. Place a yoga block under your forearms for added support.
2. Keep your knees bent and lower them to the mat to reduce the intensity of the pose.
3. Hold the pose for shorter periods of time and gradually work up to longer holds.
4. Practice against a wall for added stability and support.
5. Focus on engaging the core muscles and maintaining proper alignment throughout the pose.
VI. How Does Makara Adho Mukha Svanasana Differ from Other Plank Poses?
Makara Adho Mukha Svanasana differs from traditional Plank Pose in that it incorporates elements of Dolphin Pose, such as the forearm support and hip lift. This variation adds an extra challenge to the core and upper body muscles while also providing a deeper stretch for the hamstrings and calves. Additionally, Makara Adho Mukha Svanasana requires more balance and stability than a standard Plank Pose, making it a great way to advance your practice and build strength in new ways. Overall, this pose offers a unique combination of benefits that set it apart from other plank variations.