Vibe & Flex Yoga Challenge Day 20: Dolphin Plank Pose

Jah Guide. Welcome to Day 20 of the Vibe & Flex Yoga Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

Yesterdays pose was Warrior 1 and afterwards I felt like I could take on the world. Today’s pose is a full body stretch so get ready!

Dolphin Plank Flow Pose


  • Improves posture
  • Helps your to control your own body weight
  • Strengthens the muscles around your spine
  • Strengthens legs, arms, hamstrings, core muscles and lower back
  • Stretches the shoulders, calves, hamstrings, and feet

How To Dolphin Plank Flow:

  1. Starting with both forearms and knees on the floor. Keep your forearms parallel to one another directly under your shoulders or on the edges of your mat.
  2. Step both feet back towards the rear of the mat with your toes tucked and lift your hips.
  3. Contract your core muscles while making a straight line from your head up through your tailbone.
  4. Broaden your shoulder blades, and gaze through your hands towards the top of your mat.

*Hold this pose for 30 seconds to 1 minute, 5 times*


  • You can increase the amount of time your holding the pose to fit your needs.
  • Press the front of your thighs towards the ceiling, lengthening you tailbone.
  • If your core is not strong enough to handle holding up both legs then you can put your knees on the floor into Half Dolphin pose.
  • Deepen this pose by lifting one leg. Lift your foot and then flex your foot to towards the ceiling for 5-6 breathes.
  • You can clasp all of your fingers together for a deeper arm stretch


Vibe Of The Day (#VOTD):

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