Makara Adho Mukha Svanasana Steps & Benefits

Makara Adho Mukha Svanasana

Makara Adho Mukha Svanasana


Sanskrit Name: Makara Adho Mukha Svanasana (मकर अधोमुखा स्वानासन)

English Name: Dolphin Plank Pose

Type of Yoga: Forearm Balancing Pose

Level of Yoga: Advanced / Intermediate

Duration: As per your Capacity or 30 to 60 seconds

Target Area: Upper Arms, Shoulder, wrists

Strengthens: Arms and wrists

Makara Adho Mukha Svanasana is a powerful yoga pose for anyone who is trying to flatten and strengthen tummy. It stimulates the core muscles and arms, energizing your whole body.

Forearm Balancing Pose


What Does It Means By Makara Adho Mukha Svanasana?

The term Makara Adho Mukha Svanasana has come from five Sanskrit language words

Where the first word is “Makara (मकर)”, which means “Crocodile”

The second word is “Adho (अधो)”, which means “Downward”

Then the third word is “Mukha (मुखा)”, which means “Facing”

The fourth word is “Svana (स्वान)”, which means “Dog”

And the fifth word is “Asana (आसन)”, which means “Yoga Pose”

However, the pose is called Dolphin Plank Pose instead of naming it after the crocodile. The aim of this yoga posture is to improve the balance of the arm. Dolphin Plank Pose is an excellent exercise for those who wish to have strength in their arms, shoulders and want to reduce the abdomen fat.

This posture provides a good stretch to the muscles of the body from the shoulder to the feet. The regular exercise of the Makara Adho Mukha Svanasana strengthens the arms and legs.

Preparatory Poses of Makara Adho Mukha Svanasana:

Method of Doing Makara Adho Mukha Svanasana


Method of Doing Makara Adho Mukha Svanasana:

  • At first, start with Adho Mukha Svanasana
  • Now slowly you will have to shift your body weight to your front
  • Your shoulders must align with the wrists at this point of time
  • Slowly lower the arms till your forearms touch the ground
  • Keep the palms on the ground and also press them on the ground
  • Your head must be downwards so that you can gaze at the floor
  • Back and knees must be in a straight line
  • Walk the feet back until the elbows are straightly under the shoulders, and your upper body must be parallel to the ground
  • Slowly pull the abdominal muscles in as soon as you inhale
  • Now relax your abdominal muscles when you exhale
  • Then maintain this yoga pose for 30 to 60 seconds or as long as you can
  • Practice this asana for a few minutes if possible

Beginner’s Tips9


Beginner’s Tips:

If you are a beginner, then do not forcefully stay in this yoga posture. You can gradually increase the time instead.

You can place two folded blanket under your elbows if you feel it is hurting while you practice the Dolphin Plank Pose

To do this asana correctly you can seek help from a yoga expert

Follow-up Poses of Makara Adho Mukha Svanasana:

  • Adho Mukha Svanasana (अधोमुख श्वानासन) or Downward Facing Dog Pose
  • Chaturanga Dandasana (चतुरंग दंडासन) or Four-Limbed Staff Pose
  • Bakasana (बकासन) or Crane Pose

Precautions for Makara Adho Mukha Svanasana


Precautions for Makara Adho Mukha Svanasana:

Avoid doing Makara Adho Mukha Svanasana in case you are suffering from lower back pain

Individual who has high blood pressure (High BP) avoid doing this asana
People with a neck injury are advised to avoid this asana

Do not practice this asana at the time of menstruation

People who are suffering from recurring issues or recent issues or injuries in your wrists, back or shoulders should not practice the pose

Benefits of Makara Adho Mukha Svanasana


Benefits of Makara Adho Mukha Svanasana:

  • Regular practice of this asana strengthens your back muscles as well as gives flexibility to your back muscles
  • Dolphin plank pose increases your bone density if you practice this asana on a daily basis
  • With regular practice of this asana, you will notice an improvement in your blood circulation
  • Regular practice of Makara Adho Mukha Svanasana relieves mental and physical stress
  • Dolphin Plank Pose tones and strengthens the legs and arms
  • This asana works wonderfully to tone your abdominal organs
  • Makara Adho Mukha Svanasana helps to release back pain effectively
  • This asana is a great way to get relief from your menstrual discomfort
  • Regular practice of Makara Adho Mukha Svanasana stabilizes your hamstrings
  • Dolphin Plank Pose strengthens the forearms, wrists, spine, and arms also
  • Gives strength to the core body and upper body
  • This asana lengthens the spine as well as it strengthens the lower back muscles
  • Makara Adho Mukha Svanasana tones all your core muscles of the body so you must practice this asana regularly
  • Regular practice of this asana improves the posture of your body
  • This asana increases the stamina and endurance in the body
  • Regular practice of this asana effectively gives relief from headache, back-ache, and fatigue
  • With regular practice of this asana improves the digestion system

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