• Dolphin Pose strengthens the shoulder girdle and provides stability to this notoriously unstable area of the body. Ardha Pincha Mayurasana will also provide support and preparation for both forearm stand and headstand. Your core muscles also gain strength and stability from practicing this yoga posture (all without crunches!)
• Another added benefit of practicing Dolphin Pose is gaining confidence in an inverted position. It is a safe way to practice having your head facing the ground (as you would in headstand, handstand, or forearm stand).
• Finally, this posture: stretches your hamstrings, calves, and arches. Dolphin Pose opens your shoulders, chest, and inner armpits, while also strengthening your arms and legs. Among the benefits often listed are also better digestion, although this benefit is less well documented.

Fire Log Yoga Poses

Fire Log Pose

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Agnistambhasana (fire log pose) is a yoga asana named primarily after fire, and with its practice, we can come to know the light of an egoless mind. is a beginner level posture which guarantees a sense of calmness along with several other benefits.

Steps 

• Sit in an Easy Cross-legged Pose, with your back and torso upright.
• Bring your right ankle over your left knee.
• Make sure that your right foot is in contact with the outside of your left knee.
• Slip your left ankle under your right knee, so that your shins are one on top of the other.
• Flex both of your feet.
• Inhale and straighten your spine by bringing your torso up so that you are sitting straight on the sit bones.
• Upon exhaling, relax and bring the hips down.
• Maintain this posture for at least 1 minute.
• Inhale, keep your back straight and uncross your legs to come out of the pose.
• Repeat for the same amount of time with the left leg.

Benefits

• It avails a deep opening in the outer hips
• Strengthening of the legs and hips is guaranteed
• It massages and vivifies the abdominal organs including the large intestine, kidneys, pancreas, and liver
• It gently stretches the buttocks and groin
• It provides relief from lower back pain
• It curtails anxiety and tension and calms your mind.
• Encourages introspection once you can fold forward over the knees
• It opens up the second Chakra, Swadhistana, which is associated to your sexual and creative energy, and its proper expression.
• It controls the health of the hips, sacrum, lower back, and kidneys.
• Consistent practice of this asana will allow much more advanced hip openers to be more obtainable in your future practice.