Dolphin Plank Modification

INTRODUCTION:

The practice of yoga has been around for thousands of years, with its roots in ancient India. In recent times, it has gained a lot of popularity due to its numerous physical and mental benefits. One of the most popular yoga poses is the forearm plank pose, also known as the Dolphin pose. This pose is a variation of the plank pose and is considered an intermediate level pose. It requires strength, balance, and concentration, making it an excellent pose for building core strength and toning the entire body.

In this essay, we will explore the Sanskrit name, history, benefits, contraindications, preparatory poses, and how to do the forearm plank safely and avoid injury.

SANSKRIT NAME:

The forearm plank pose is also known as Makara Adho Mukha Svanasana (also noted as Makara Dandasana) in Sanskrit (I'm not sure if this is a mistake, if you know please comment, thank you in advance). Makara means crocodile, Adho means downward, Mukha means face, Svanasana means dog pose. The pose gets its name from the way a crocodile lies on the ground with its face down.

HISTORY:

Yoga is an ancient practice that has been around for thousands of years. The exact origins of yoga are unclear, but it is believed to have started in ancient India over 5,000 years ago. The practice of yoga was developed as a way to achieve spiritual and physical balance. It was used as a way to connect the body, mind, and spirit and to promote overall health and well-being.

Yoga has evolved over time, with new poses and variations being developed. The forearm plank pose is a variation of the plank pose, which is believed to have originated in the 1950s in the Western world.

BENEFITS:

The forearm plank pose has numerous physical and mental benefits, making it a popular pose in yoga practice. Here are some of the benefits of the forearm plank pose:

• Builds core strength: The forearm plank pose is an excellent pose for building core strength. It strengthens the abdominal muscles, lower back muscles, and the muscles of the hips and glutes.

• Tones the entire body: The forearm plank pose engages multiple muscle groups, making it an effective pose for toning the entire body.

• Improves posture: The forearm plank pose helps to improve posture by strengthening the muscles of the back and shoulders.

• Increases balance and stability: The forearm plank pose requires balance and stability, which helps to improve overall balance and stability.

• Reduces stress and anxiety: The forearm plank pose helps to reduce stress and anxiety by promoting relaxation and calmness.

• Improves digestion: The forearm plank pose can help to improve digestion by stimulating the digestive organs.

CONTRAINDICATIONS:

While the forearm plank pose has numerous benefits, there are some contraindications to consider before practicing the pose. Here are some contraindications to consider:

• Wrist injuries: The forearm plank pose requires placing pressure on the wrists, which can aggravate wrist injuries.

• Shoulder injuries: The forearm plank pose requires strength in the shoulders, which can aggravate shoulder injuries.

• High blood pressure: The forearm plank pose can increase blood pressure, making it unsuitable for those with high blood pressure.

• Pregnancy: The forearm plank pose is not recommended during pregnancy as it can place pressure on the abdomen.

PREPARATORY POSES:

Before attempting the forearm plank pose, it is recommended to warm up and prepare the body with the following poses:

Cat-cow pose: 

This pose helps to warm up the spine and prepare the body for the forearm plank pose.

Downward-facing dog pose: 

This pose helps to stretch the hamstrings, calves, and shoulders, preparing the body for the forearm plank pose.

Cobra pose: 

This pose helps to strengthen the back muscles, preparing the body

HOW TO DO THE FOREARM PLANK SAFELY AND AVOID INJURY:

To perform the forearm plank pose safely and avoid injury, follow these steps:

• Begin in a tabletop position on your hands and knees.

• Lower your forearms to the mat, keeping your elbows directly under your shoulders and your forearms parallel to each other.

• Spread your fingers wide and press down through your forearms and hands.

• Step your feet back one at a time, coming into a plank position with your body in a straight line from your head to your heels.

• Engage your core muscles by drawing your belly button in towards your spine and squeezing your glutes.

• Hold the pose for several breaths, focusing on maintaining a straight line with your body and keeping your core muscles engaged.

• To release the pose, lower your knees to the mat and come back to a tabletop position.

When practicing the forearm plank pose, it is important to avoid the following common mistakes:

• Dropping the hips: To avoid dropping the hips, engage your core muscles and focus on maintaining a straight line with your body.

• Collapsing the shoulders: To avoid collapsing the shoulders, press down through your forearms and hands and engage your shoulder blades.

• Holding your breath: To avoid holding your breath, focus on breathing deeply and evenly throughout the pose.

CONCLUSION:

The forearm plank pose is an excellent pose for building core strength, toning the entire body, and improving overall health and well-being. It requires strength, balance, and concentration, making it an intermediate level pose. However, it is important to consider the contraindications and preparatory poses before attempting the pose, and to practice the pose safely and avoid injury by following the proper technique and avoiding common mistakes. With consistent practice and patience, the forearm plank pose can help to improve physical and mental health, and enhance the overall yoga practice.

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