Now, my dolphin is nowhere near "perfect". The tightest areas on my body are my shoulders and hips. In some areas in the above reference picture, I'm not even fully aligned yet, because my body is still opening at it's own pace. So, I'm expressing the alignment to the best of my body's current ability. REMEMBER, Yoga is a marathon, not a dash. Don't hurry to the finish line, be patient and enjoy the journey.
1. Don't let your shoulders move too far past your elbows.
(You can see in my "this" that mine are past my elbows because currently my tight shoulders lock up on me causing me to sacrifice my hammies if I don't. Sometimes I have to find balance and make some modifications until my body is ready to express the pose properly. The same goes with you. Modifying doesn't mean you're doing it wrong it means you're doing what's RIGHT FOR YOUR BODY.)
2. Don't rotate armpits or elbows out.
3. Don't be on your tippy toes.
4. Don't round in your upper back.
5.Don't rock weight towards your hands.
6. Don't collapse and let the weight sink down in shoulders.
7. Don't look between hands (unless you are about to go into pincha).
1. Do keep shoulders stacked over elbows (to the best of your ability)
2. Do have elbows shoulder-width apart.
3. Do keep forearms parallel to one another, and spread fingers evenly while gripping.
4. Do isometrically hug your arms/elbows in towards your center.
5. Do press forearms down against ground to help lift up in the shoulders. This also gives the neck room to move.
6. Do keep ears in line with upper arms.
7. Do keep legs active by lifting the hips while simultaneously driving the heels towards the ground.
8. Do ENGAGE CORE
Hold your dolphin for 3-5 breaths if beginner, or 5-8 if intermediate to advanced.
And then after that...
Grow with your flow,