Continue to press the forearms actively into the floor. Firm your shoulder blades against your back, then widen them away from the spine and draw them toward the tailbone. Hold your head between the upper arms; don't let it hang or press heavily against the floor.
You can straighten your knees if you like, but if your upper back rounds it's best to keep them bent. Continue to lengthen your tailbone away from the pelvis and lift the top of your sternum away from the floor.
Stay between 30 seconds to one minute. Then release your knees to the floor with an exhale.
At the studio, learn how to move into forearm stand. This will be so much easier if you practice dolphin at home daily this month.
Benefits of Dolphin Pose
Open your shoulders by lifting your elbows on a rolled-up sticky mat and pressing your inner wrists firmly to the floor.