Dolphin Pose (Crocodile pose) — Makarasana

Dolphin Pose is a great alternative to Downward-Facing Dog if you have wrist pain or want to build more heat in the body. It’s a juicy shoulder opener and strength builder all in one. This pose strengthens the arms, shoulders, abdominals, upper back and thighs, and it stretches the shoulders, chest, spine, abdominals, and back of legs.

1. Begin in Downward-Facing Dog. Look in between hands, externally rotate upper arms by wrapping biceps forward and triceps back, and lower down onto forearms simultaneously or one at a time. For an easier entry, begin on hands and knees. Place forearms either parallel or in a V-Shape, tuck toes and lift hips.
2. With forearms parallel to each other, notice the angle of your hands. If hands easily lay flat and point straight forward, shoulders are open enough for forearms to stay parallel. If hands want to angle outward, opt to connect hands, interlaced or in prayer, with forearms making a V-shape.
3. Walk feet a few inches closer to your head without losing the neutral pelvic tilt of sit bones angled skyward. Press down and through outer forearms to draw shoulder blades apart and toward hips and chest toward thighs. Firm thighs and keep neck long between arms.