STACK Yoga for Athletes: Dolphin Push-Ups for Upper-Body Strength

In this installment of STACK's Yoga for Athletes series, yogi Rebecca Pacheco shares a unique yoga Push-Up variation of the Dolphin pose that strengthens arms, shoulders, back and core. Dolphin Push-Ups are also perfect for preparing your body for more advanced yoga poses, like the Headstand (Sirsasana) and Forearm Balance (Pincha Mayurasana).

Exercise tip from Rebecca: Keep your core tight throughout the sequence, especially in Plank. Also make sure your hips and back never collapse forward. 

Dolphin Push-Up

Watch the video above for full workout instructions. If you're unfamiliar with the basic pose, watch this tutorial on the Dolphin pose first. 

  • Place your forearms on the ground and hold your biceps to measure a shoulder-width distance
  • Interlace fingers and lift your hips to the sky (essentially Downward Dog on forearms)
  • Inhale while touching your head to the floor beneath your chest
  • Exhale and pull forward to Plank pose
  • Continue sequence for specific reps

Catch up on the rest of the STACK Yoga for Athletes series:


Samantha Jones Samantha Jones - Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career, she played a variety of school and select team sports, and she still maintains an active lifestyle through daily exercise.
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