Dolphin Pose (Adho Mukha Svanasana variation)

Benefits: Opens the upper back and strengthens the core. A lot of life styles in the modern world tighten the upper back especially prolonged computer use. This is a great one to open up those problem areas.

Step by Step

1)Come onto the floor on your hands and knees. Exhale, Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Firmly press your palms together and your forearms into the floor.

2)Inhale, press into your feet and straighten your legs (come into a downward dog with your elbows on the ground). Relax your neck and allow your shoulders to sink into the back. Keep your shoulders broad and don't allow the elbow to move out.

3)Maintain your core strength and keep your lower ribs in. Try to create space in the upper back.

4)You can straighten your knees if you like, but if your upper back rounds it's best to keep them bent. Continue to lengthen your tailbone away from the pelvis and lift the top of your sternum away from the floor.

Keep a relaxed ujari breath. This pose can be maitained for as long as you want. It's a great up back opener. A rule of thumb is 5 breaths but I do tend to stay in this pose for longer periods and if you work on a computer alot you may want to do this pose through out the day.