海豚式 是練習手臂 核心肌群很好的體式 ，也可以更幫助體會如何打開肩膀與鎖骨，也是練習 頭立式 等倒立姿勢很好的動作喔!! 若要更加強練習核心肌群可以練習從海豚到海豚平板式(也就是前臂在地板)的push up
How to :
To enter dolphin pose from all fours: take hold of opposite biceps and plant your elbows on the ground beneath your shoulders. Release your forearms and interlace your fingers - or spread the fingers wide, palms flat and wrist creases facing forwards (more challenging than interlaced). Inhale, tuck the toes. Exhale, straighten the legs and press your hips to the sky. Inhale, shift forward into low plank, tap your nose outside the hands. Exhale, press into forearms and tap your forehead inside your hands. Inhale, shift forward. Exhale, shift back. Ride the waves of breath as your build strength and heat in the body.
or
Start in plank in your elbows. Inhale breathe into your kidneys, tucking the ribs and squeezing the shins in to he midline. Exhale let the shoulder blades touch as you melt your heart between your biceps. Keepig this Inhale walk your feet up toward your body. Legs can come wide. Exhale belly to spine, shoulders in the back. there is a little outer rotation in the biceps to open the shoulders. Eventually you'll walk your legs up so much that they are directly over your hips. Feet free to lift your leg and turn this into pincha or just linger here for two mor breaths. Notice the emotions come up and pour out of your head. Let go. Be free of the negative thoughts and replace them with love.
