9 Moves 20-Minute For Upper Body Yoga For Beginners

7. Dolphin Plank

• From Dolphin pose, bend your knees and walk your feet back until your shoulders are directly over your elbows, and your hips are parallel to the floor.
• Stack your shoulders over your elbows, pressing your inner forearms and elbows firmly against the floor.
• Draw your shoulder blades down your back toward your tailbone.
• Set your gaze between your hands.

To intensify this sequence, slowly transition between Dolphin pose and Dolphin plank pose 3 to 5 times each round before moving onto the next pose in this sequence.