Kumbhakasana – Dolphin plank posture

By Prana Yoga | In All Yoga Postures, Arm Balancing, Core Strengthening | on May 30, 2014



  • Sit in vajrasana and interlock your fingers and place the forearm on the floor (or place the forearm on the floor with the palm facing down, see the photo)
  • Straighten your knee, move the shoulder forward and drop the hips until the body is straight.
  • Try to keep the biceps and the forearm perpendicular to each other.
  • Hold the position for about 30 seconds breathing normally
  • Lower your knees and come back to the table top posture and relax in shashankasana.


  • Calms the brain and helps relieve stress and mild depression
  • Strengthens the arms and legs, and core (specially the lower back), tones the abdominals
  • Stretches the arches of the feet, hamstrings, and calves.
  • Helps prevent osteoporosis


  • Shoulder, neck and spine injury.

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