1. To enter Makara Adho Mukha Svanasana, you can begin in a table-top position with a neutral spine, the hands under the shoulders and the knees under the hips. The body resembles the stability of a table in this foundational pose.
2. From a table-top position, you can bring the forearms down one at a time so the outer arm connects with the mat and the inner arms face one another. You can choose to keep both arms parallel to each other or to create a triangle with the arms by clasping the hands together. Some people may find bringing the hands together helps with stability, but if you are ready for a challenge, you can try with them apart.
3. Extend the legs one by one by stretching them behind you and propping up your upper body by the tips of the toes. At this point, only the forearms and the toes should connect with the mat as your limbs and core are supported above the earth.
4. Bring your focus to your posture – often in a plank position the pelvis will begin to droop which the arms must work to overcompensate for. By squeezing the tailbone inwards and tightening your core, you can keep your pelvis strong in Dolphin Plank.
5. Your body will be nearly one straight line and you should try to keep your neck in line with your spine as much as possible so as not to strain the back muscles. You will likely feel the prana surging through your body. Instead of fighting this energy or associating it with struggle, choose to think of how you are awakening the spirit within.
6. To exit Makara Adho Mukha Svanasana gently drop the knees one by one onto your yoga mat back under the hips until the lower half of the body is supported. Push one hand into the mat to lift your forearm away from the earth and lengthen the arm, following with the other. You should find yourself back in a comfortable table-top position and can continue through your yoga practice.