Dolphin kicks (Three-legged dolphin extensions)
Skill Tree
Technique
- Begin on all fours, then lower your forearms to the mat parallel and shoulder-width apart, palms flat and fingers spread.
- Tuck your toes and press down through your forearms to lift your hips into Dolphin Pose , walking your feet in to stack your hips over your shoulders.
- Extend your right leg straight up toward the ceiling, reaching through the toes with your hips square.
- Lower the leg with control until your toes tap the floor, then engage your glutes to lift it back up to vertical.
- Complete your reps on one side, then switch legs.
Form tips
- Keep pushing the floor away through your forearms so your head stays off the mat.
- Keep your hips square to the mat rather than letting them open as the leg lifts.
- Do not let your elbows slide apart or your hands slide together.