How to do Makara Adho Mukha Svanasana (The Dolphin Plank Pose): Steps & Health Benefits

Health benefits of Makara Adho Mukha Svanasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys

Updated: June 1, 2018


Makara Adho Mukha Svanasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Cow Pose. The name Makara Adho Mukha Svanasana actually comes from Sanskrit words, it is a combination of five words, where Makara means water monster" or "sea dragon such as Dolphin, Adho means Half, Mukha Means Face, Svana means Dog and Asana mean Pose. While doing this asana your body posture is resembles like a Dolphin, so this asana is well known as Dolphin Plank Pose. It is the combination of dolphin pose and plank pose. 

Makara Adho Mukha Svanasana has lots of health benefits; among that some of the health benefits of Makara Adho Mukha Svanasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stress and Anxiety, Improves Thyroid Gland Health, Helps to Reduce Belly Fat and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Makara Adho Mukha Svanasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Makara Adho Mukha Svanasana (The Dolphin Plank Pose):

  • To start this asana get onto the yoga mat and lie down on your stomach.
  • Now, hold your elbows down to the ground alongside the palms sturdily on the floor. 
  • Now try to lift up your hips, chest and toes towards the rooftop (roof). 
  • Presently attempt to tie your Navel towards the spine and tight your hips.
  • Your body should few crawls off the ground in a parallel line from your feet to shoulders. 
  • Look at the ground for keeping your head in neutral position.
  • Try to remain in this position as much as you can.
  • For beginners, try to be in this position for 30 to 40 seconds.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms but as you practice more you can do this asana more easily.

Health Benefits of Makara Adho Mukha Svanasana (The Dolphin Plank Pose)



Makara Adho Mukha Svanasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Makara Adho Mukha Svanasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Makara Adho Mukha Svanasana Improves Digestive Health:

Different studies have been proven that regular practice of Makara Adho Mukha Svanasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Makara Adho Mukha Svanasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Makara Adho Mukha Svanasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Makara Adho Mukha Svanasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Makara Adho Mukha Svanasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Makara Adho Mukha Svanasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Makara Adho Mukha Svanasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Makara Adho Mukha Svanasana Tones the Triceps and Biceps Muscles:

Different studies have been proven that the regular practice of Makara Adho Mukha Svanasana, can stretch your triceps and biceps muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Makara Adho Mukha Svanasana helps to prevent injury in triceps and biceps during exercise and other works.

Makara Adho Mukha Svanasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Makara Adho Mukha Svanasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Makara Adho Mukha Svanasana Improves Thyroid Gland Health:

Different studies have been proven that the practice of Makara Adho Mukha Svanasana on a regular basis, can improve the thyroid gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Health benefits of Makara Adho Mukha Svanasana





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