Katie, yes, dolphin is basically down dog but your upper body is supported by your forearms instead of your hands.
Last night I added another exercise to my PT so now I am doing these exercises and stretches:
side-lying thoracic-lumbar rotation
a static hip flexor exercise with resistance (I forget what she called it)
pelvic tilt with leg extension
banded clams with 5 sec hold
banded side-lying hip abductions with 5 sec hold
banded glute bridge, hamstring bridge and butterfly bridge, all with 5 sec hold
toe down single leg deadlifts (bc my balance hasn't been good enough lately to do unmodified)
supine: figure 4 stretch, hamstring stretch, figure 4 with rotation, eagle rotation
side-lying quad stretch
banana pose
modified scorpion (prep)
Not sure what some of those might be called but that's what I call them.
Last night took 23 minutes. I've been in a car more the last several days and I can feel my hip flexors are extra tight so today I need to do the psoas release and hip traction again.
Did you see Cori's new YT video on not stretching the hamstrings?