Dolphin is an advanced yoga posture known as Ardha Pincha Mayurasana that offers its practitioners a wealth of benefits. It strengthens the shoulders, arms, wrists, and spine, increases balance, and helps to reduce stress levels. It is also a perfect pose for stretching the lower back and belly muscles. The posture requires practitioners to balance their weight on their forearms and lift their hips high in order to stretch the spine and strengthen the core. Practicing this posture regularly builds endurance and increases body-awareness.