Dolphin pose is one of the best postures for improving shoulder strength and also helps to open up the shoulder. It’s not an easy posture, remember to breath and build up the length of time you hold it for.
Don’t worry if your knees are bent, or your heels don’t touch the floor, it’s more about the shoulder strength.
Let me know how you get on, comment below or contact me if you have any questions. Let me know what other postures you would like information on.