Makara Adho Mukha Svanasana

IAST

makara adho mukha śvānāsana

Nederlands

lage plank

Engels

dolphin plank pose

Referentie

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Cautions

• Spinal injuries
• Shoulder injuries

Steps

1. Start in Plank Pose. Lower down to your forearms, one arm at a time.

2. Place your elbows underneath your shoulders with your forearms and palms flat to the mat. Firm your shoulder blades onto your back.

3. Push your heels back and roll your inner thighs inwards and up to the sky. Keep your core engaged and roll your tailbone in the direction of your heels. Your eye gaze is in between your hands.

4. Breathe here for up to one minute. Then lower your knees and hips to the ground.