From Tabletop pose, lower the forearms to the floor, wrap opposite fingers around the shoulders to check the right distance for the elbows on ground.

Place the left hand behind the line of the right elbow with the left elbow pointing backwards and left hand right underneath left elbow.

Tuck the toes under and lift the hips up towards the ceiling into Dolphin pose (Ardha Pincha Mayurasana).

Spread the fingers wide apart with the middle fingers facing forward and keep drawing the shoulders away from the ears and the left elbow towards the ribcage.

Press the right forearm, fingers and the palms into the floor, and press the hips up and back.

Keep the spine straight and long, reaching up high through the tailbone.

Keep the feet are hips-width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.

Keep the head and neck soft.

Inhale and raise the right leg up behind you with the foot flexed, toes facing towards the ground and reaching back through the heel.

If feeling stable and grounded, bend the knee reaching the heel to the buttocks, point the foot and slowly and carefully reach with the left hand for the right foot keeping the right forearm and grounded.

To release: bring hand and leg back down, bend the knees and lower the hips back to Table pose, or come all the way down to Child’s pose.


• Opens the shoulders and upper back.
• Lengthens the spine.
• Stretches the hamstrings.
• Builds upper body and shoulder strength.
• Stimulates the nervous system.
• Encourages persistence and breaking through old mindsets.


High blood pressure, glaucoma, recent or chronic arm, back or shoulder injury or inflammation.


Use a wall to lean the lifted leg against.

Stay in Dolphin pose without changing one hand backwards to build up shoulder and forearm strength (Ardha Pincha Mayurasana).