The Dolphin Pose Challenge
Learn and practice the Dolphin Pose: build shoulder strength, improve balance and flexibility through guided steps, breathing exercises, and safe partner spotting.
Step-by-step guide to the Dolphin Pose Challenge
Step 1
Spread your mat or towel on the floor to make a soft practice area.
Step 2
Put on comfortable clothes that let your arms and legs move easily.
Step 3
Ask a friend or adult to be your spotter and stand nearby ready to help.
Step 4
Warm up for two minutes by marching in place and doing gentle arm circles to wake your shoulders.
Step 5
Kneel on the mat with your knees hip-width apart.
Step 6
Place your forearms on the mat with elbows under your shoulders and fingers interlaced.
Step 7
Tuck your toes and lift your hips up while keeping your knees bent so your body forms a dolphin-like shape.
Step 8
Take five slow deep breaths while pressing your forearms into the mat to feel your shoulders working.
Step 9
If you feel any sharp pain stop immediately and tell your adult or spotter.
Step 10
Straighten your legs one at a time to practice the full Dolphin Pose and hold for three steady breaths before lowering your knees.
Step 11
With your spotter’s hands at your hips lift one leg for a gentle balance challenge hold for three breaths then switch legs.
Step 12
Share a photo or short description of your Dolphin Pose practice on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can I use instead of a yoga mat or an adult spotter if I don't have them?
If you don't have a yoga mat, use a folded towel or blanket to pad your knees and forearms, and if no adult spotter is available practice the single-leg lift with your back near a wall for support.
My shoulders hurt when I lift my hips — what step might be wrong and how do I fix it?
If your shoulders feel strained when you lift your hips, recheck that your elbows are directly under your shoulders and press your interlaced forearms into the mat while doing extra gentle arm circles before trying the dolphin shape again.
How can I adapt the Dolphin Pose Challenge for younger kids or for older kids who want more challenge?
For younger children keep the knees bent and skip the single-leg balance by holding the dolphin shape for one or two breaths with a spotter at the hips, while older kids can straighten both legs to practice the full Dolphin Pose for five steady breaths and then attempt the one-leg lift for three breaths each.
How can we extend or personalize the activity after completing the steps and sharing on DIY.org?
To personalize the challenge, time how long you can hold the straightened-leg Dolphin Pose, use a yoga block under each forearm for extra support during the five slow deep breaths if needed, and then post your favorite photo or description on DIY.org.
Watch videos on how to do the Dolphin Pose Challenge
Dolphin Pose | Yoga Pose Universe
4 Videos
Dolphin Pose | Yoga Pose Universe
How To Do DOLPHIN POSE| Step By Step ARDHA PINCHA MAYURASANA| Yoga For BEGINNERS| Simple Yoga Lesson
Yoga Drills Forever - Dolphin Pose Breakdown
How to do Dolphin Pose - Ardha Pincha Mayurasana
Facts about yoga for kids
🧘 Dolphin Pose engages the core and can gently stretch hamstrings and calves when practiced regularly.
💪 Holding Dolphin Pose for 30–60 seconds helps build shoulder and upper-back strength in a kid-friendly way.
🌬️ Pairing slow breaths (for example 4–5 seconds in and out) with the pose helps calm the nervous system — a simple pranayama trick for kids.
🤝 Partner spotting in yoga boosts confidence and safety; many teachers show simple, gentle spotting techniques for children.
🐬 The Dolphin Pose is a forearm variation similar to Downward-facing dog — it makes a dolphin-like body line while building strength.
How do I teach my child the Dolphin Pose Challenge with guided steps and partner spotting?
What materials and props do I need for the Dolphin Pose Challenge?
What ages are suitable for the Dolphin Pose Challenge?
What safety tips and spotting techniques should I use during the Dolphin Pose Challenge?
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