Neck and back pain have become all too common with reference to the lifestyle of desk job people. While painkillers and quick fixes might provide temporary relief, yoga might just offer an all-around approach to addressing the root causes of this pain. One such pose is Catur Svanasana which is more commonly known as the Dolphin Pose.
This yoga asana not only relieves tension in the neck and back but also strengthens and stretches muscles to prevent future discomfort. Here’s all we need to know about this yoga pose, its health benefits, and how you can add it into our routine.
What is Catur Svanasana (dolphin pose)?
The Dolphin Pose which is also known as Catur Svanasana, is a yoga pose that is very much similar to a downward dog but places the forearms on the floor. It is a rejuvenating position that targets the shoulders, spine, and core by combining strengthening and flexibility.
The fact that yoga improves well-being and can lessen both physical and mental stress is clearly shown by the 2011 study on yoga as a therapy. This is best demonstrated by Dolphin Pose, which releases tension in key regions such as the upper body, where stress tends to build up.
How to do the dolphin pose
Performing the Dolphin Pose correctly ensures you get the most out of it without straining your body. Here’s a step-by-step guide:
1. Start by placing both hands and knees on the mat in a tabletop posture, with the knees beneath the hips and the wrists precisely beneath the shoulders.
2. Keep your elbows shoulder-width apart and your forearms parallel as you lower them to the mat. If you need more support, you can interlace your fingers.
3. Tuck your toes and lift your hips to make an inverted “V” with your body as you exhale by pushing through your forearms and lifting your hips to the ceiling.
4. Adjust as needed: Keep your head relaxed and let it hang between your upper arms. If your hamstrings are tight, bend your knees slightly.
5. Hold the pose: Maintain the position for 5–10 deep breaths, focusing on steady, even breathing.
If you’re new to the Dolphin Pose, start slowly and avoid overstraining your shoulders or neck.
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Health benefits of the dolphin pose
This simple yet powerful pose offers a range of benefits that go beyond relieving neck and back pain.
- Your shoulders, core, and legs are worked in Dolphin Pose, which helps you strengthen these important areas. Stronger muscles lower your chance of injury by giving your spine better support.
- The posture lengthens and extends the spine, which can help prevent slouching brought on by prolonged sitting.
- This pose eases neck stress and stiffness by loosening up the shoulders and upper back.
- By increasing blood flow to the brain and upper body, inverted postures like this one help people relax and think clearly.
- Frequent exercise increases the hamstring, calves, and shoulder suppleness, which promotes better posture.
The most common reason behind back pain is weak muscles or bad posture, but neck pain can be caused by strain and stress. Dolphin Pose tackles both difficulties by strengthening the supporting muscles and gently stretching tight spots.
