Who can guess what Asana (posture) provides these benefits:
Calms the brain and helps relieve stress and mild depression
Stretches the shoulders, hamstrings, calves, and arches
Strengthens the arms and legs, and core
Helps prevent osteoporosis
Dolphin plank pose!
Dolphin plank pose is like plank but instead of resting our hands on the floor, we rest our elbows instead. Same as Dolphin, we measure the distance between our elbows with our forearms, to make sure the elbows will be comfortably under our shoulders.
Here is how we do it step by step:
1- Start in Dolphin Pose, with your knees slightly bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.
2 – Press your inner forearms and elbows firmly against the floor. Firm your shoulder blades against your back and spread them away from the spine. Similarly, spread your collarbones away from the sternum.
3- Press your front thighs toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of your skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.
4- Stay anywhere from 30 seconds to a minute. Then, release your knees to the floor with an exhale.