How to do the Yoga Dolphin Pose - Ardha Sirsasana

we explore Ardha Sirsasana, the position of the dolphin, an asana that strengthens the muscles of the arms, shoulders and back and strengthens the body in view of the construction of Sirsasana, the position on the head. Its Sanskrit name means "the half position on the head", deriving from Ardha, which means half, Sirsa, which means head, and Asana which means position. In the mini sequence that follows we propose some variations, which allow the body to strengthen and prepare for all the inverted positions.

and stretch your back well, bring your knees to the ground, place your arms on the ground, elbows under your shoulders, grab your hands and squeeze your palms. Bring your pelvis up and start moving back and forth, bringing your chest towards your hands. Use your shoulder, arm and back muscles well. Control your breathing well in yoga, inhale when your buttocks rise upwards. high, exhale as your chest drops to the ground. Repeat five times then bring your knees back to the ground.

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Now lift your right leg, bring it well up, with the foot extended towards the ceiling, pushing well on the arms and trying to bring the left heel to the ground. Then switch legs, raise the left and push the right heel hard on the ground, extending the left foot well upwards. Feel the activation of the back, arms and shoulders.

and acts on the back muscles, also powerfully activates the muscles of the abdominal band.

Being a preparatory asana for the position on the head, it strengthens the muscles of the nape and neck, which are thus prepared to support the weight of the body.

The inversion of the body leads to increased blood flow to the head, allowing greater oxygenation of the brain cells.

We just have to get all on the mat!

This training is done in partnership with Yogaessential