Dolphin

Start on hands and knees, then lower onto your forearms with your elbows directly under your shoulders and forearms parallel, pressing a block between your hands if your elbows tend to splay.

Spread your fingers wide and press firmly through the whole forearm, then tuck your toes under and lift your hips up and back toward an inverted V shape.

Actively press the floor away and draw your shoulders down away from your ears to keep the demanding shoulders strong and protected throughout.

Keep your knees softly bent as needed so you can lengthen your spine and lift your sit bones high, rather than rounding the back to reach the heels down.

Let your head hang freely between your arms with your neck relaxed, and breathe steadily for five to eight breaths.

To come out, lower your knees back to the mat with control and rest in child's pose.