Mermaid Pose
How to Do Mermaid Pose in Yoga
Mermaid Pose is an advanced variation of One-Legged King Pigeon Pose (Eka Pada Rajakapotasana) that deepens the backbend and opens the hips even more.
As you practice the pose, you can imagine that your legs and hips create the tail of a mermaid (or merman), having all of the looseness and fluidity of a sea-swimming creature.
As with One-Legged King Pigeon Pose, be sure to warm up your hips and thighs thoroughly before attempting this pose.
Some good poses to try include Extended Triangle (Utthita Trikonasana), Warrior I (Virabhadrasana I), and Crescent Lunge (Anjaneyasana).
Instructions
1. Begin in Downward-Facing Dog (Adho Mukha Svanasana). Spread your fingers, lengthen your spine, lift your hips, and draw down firmly through your heels.
2. On an exhalation, bend your right knee and bring it forward between your hands. Place your right ankle on the floor near your left wrist, and your right knee near your right wrist. Extend your left leg behind you, keeping your kneecap and the top of your foot on the floor.
3. Press through your fingertips as you lift your torso away from your thigh, lengthening the front of your body. Release your tailbone back toward your heels. This is One-Legged King Pigeon Pose (Eka Pada Rajakapotasana).
4. Draw down through your right leg’s shin and balance your weight evenly between your right and left hips. Pull your thighs slightly inward toward the midline of your body.
5. Use the strength and stability of your legs to help lift and extend your spine even higher.
6. Rest your right hand gently on your right thigh. Bend your left knee. Reach your left hand back and clasp the inner edge of your left foot. Then slowly bring your left foot to the inside of your left forearm. Glide your foot closer toward your body until your foot rests in the crease of your left elbow. Press your foot firmly into your arm to activate your legs.
7. With your spine long and extended, lift your right arm overhead. Bend your right elbow and reach your right forearm behind your head. Clasp your left hand.
8. Square your hips and torso toward the front of your mat as much as possible. Press through your feet and legs to help activate your pelvic core and lift your spine.
9. Gaze slightly up toward the sky. Keep your face and eyes soft.
10. Hold for 5-10 breaths. To release, gently let go of your left leg and extend it along the floor behind your body. Bring your hands to the floor in front of you. Tuck your left toes, and step back into Downward-Facing Dog. Then repeat on the other side for the same length of time.
Benefits of Mermaid Pose
When Mermaid Pose is performed in correct alignment, it creates freedom throughout the entire front torso. It also lifts and opens the heart.
This pose also provides a deep stretch to the thighs, groins, shoulders, and chest. It improves mobility in the spine and hips, strengthens the abdominal muscles, and stimulates the organs of the torso.
Tips
When practicing Mermaid Pose, it’s important to remain calmly focused while maintaining alignment. Keep the following information in mind when practicing this pose:
• The further forward your front heel is, the deeper and more intense the pose will be. You might need to bend your front knee deeply. Over time, with practice and patience, you will be able to bring your shin more parallel to the front edge of the mat.
• Keep your front foot flexed to help protect your knee.
• Use the strength of your legs to help lift your spine. Actively using your legs in this pose will help to prevent compression in your lower back.
• Keep your spine actively lifting and extending throughout the pose.
• Listen to your body and practice within your limits. Never force the backbend. Instead, be patient and practice often.