Stretching in dolphin pose
About this exercise
"Stretching in dolphin pose" targets the ڇڪڻ muscle group, suitable for intermediate level. The main load falls on: Rear, Lats, Hamstrings, Glutes. No equipment required.
Description
The dolphin pose is a hybrid of a "dog face down" and a strap on the forearms. It is great for stretching the hamstrings and strengthening the shoulder girdle at the same time.
Instructions
Starting position: Get on all fours (table position). Lower your forearms to the floor so that your elbows are directly under your shoulders. Lock or parallel: Palms can be joined in a lock (option for beginners) or placed parallel to each other pressed to the floor (classic version). Lifting: Press your toes together and straighten your legs as you exhale, lifting your pelvis up. Your body should form an inverted "V". Detuning: Actively push your forearms off the floor, moving your shoulders further away from your ears. Aim to point your heels towards the floor (your legs may remain slightly bent if the stretch is weak). The head is free, the neck is not pinched, the gaze is directed at the feet.
Muscles worked
Primary
