{"id":895,"date":"2014-05-30T13:14:30","date_gmt":"2014-05-30T07:44:30","guid":{"rendered":"http:\/\/pranayoga.co.in\/asana\/?p=895"},"modified":"2017-05-12T17:46:14","modified_gmt":"2017-05-12T12:16:14","slug":"dolphin-plank-posture","status":"publish","type":"post","link":"https:\/\/pranayoga.co.in\/asana\/dolphin-plank-posture\/","title":{"rendered":"Kumbhakasana &#8211; Dolphin plank posture"},"content":{"rendered":"<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" class=\"aligncenter wp-image-2408\" src=\"http:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Kumbhakasana-Dolphin-plank-posture.jpg\" alt=\"Kumbhakasana-Dolphin-plank-posture\" srcset=\"https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Kumbhakasana-Dolphin-plank-posture.jpg 600w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Kumbhakasana-Dolphin-plank-posture-300x225.jpg 300w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Kumbhakasana-Dolphin-plank-posture-100x75.jpg 100w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><strong>Steps:<\/strong><\/p>\n<ul>\n<li>Sit in <a title=\"Vajrasana\" href=\"http:\/\/pranayoga.co.in\/asana\/vajrasana-thunderbolt-posture-diamond-posture\/\">vajrasana <\/a>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)<\/li>\n<li>Straighten your knee, move the shoulder forward and drop the hips until the body is straight.<\/li>\n<li>Try to keep the biceps and the forearm perpendicular to each other.<\/li>\n<li>Hold the position for about 30 seconds breathing normally<\/li>\n<li>Lower your knees and come back to the table top posture and relax in shashankasana.<\/li>\n<\/ul>\n<p><strong>Benefits:<\/strong><\/p>\n<ul>\n<li>Calms the brain and helps relieve stress and mild depression<\/li>\n<li>Strengthens the arms and legs, and core (specially the lower back), tones the abdominals<\/li>\n<li>Stretches the arches of the feet, hamstrings, and calves.<\/li>\n<li>Helps prevent osteoporosis<\/li>\n<\/ul>\n<p><strong>Contraindications:<\/strong><\/p>\n<ul>\n<li>Shoulder, neck and spine injury.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Steps: 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&hellip;&nbsp;<a href=\"https:\/\/pranayoga.co.in\/asana\/dolphin-plank-posture\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">Kumbhakasana &#8211; Dolphin plank posture<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2408,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[138,140,146],"tags":[102,103],"class_list":["post-895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-yoga-postures","category-arm-balancing","category-core-strengthening","tag-dolphin-plank-posture","tag-yoga-plank"],"_links":{"self":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/895","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/comments?post=895"}],"version-history":[{"count":6,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/895\/revisions"}],"predecessor-version":[{"id":2410,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/895\/revisions\/2410"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/media\/2408"}],"wp:attachment":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/media?parent=895"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/categories?post=895"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/tags?post=895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}