Mermaid Pose: How to Do It, Benefits, Variations, and More

However ranging from the bottom up is essential in mermaid pose, in accordance with Heather Stants, a yoga and motion trainer and the creator of Dance Flow Yoga. Like every advanced yoga pose, it requires a considerate method and correct preparation.

Forward, we share precisely find out how to do mermaid pose, its advantages, methods to switch it or kick it up a notch, and extra.

Easy methods to do mermaid pose the appropriate approach each time

Earlier than diving into mermaid pose, it’s important to heat up correctly and method the pose with mindfulness. Stants advises.

Time needs to be spent on lengthening the hip flexors and training back-bending postures, like camel pose (Ustrasana), earlier than making an attempt the complete bind in mermaid (the place you hyperlink your palms collectively on the high of the transfer). All the time hearken to your physique and respect your limits, she says.

1. Begin in downward-facing dog (Adho Mukha Svanasana). Deliver your proper knee ahead, putting it behind your proper wrist whereas sliding your left leg again for pigeon pose (Kapotasana). Sq. your hips towards the entrance of the mat.
2. Press into your fingertips as you elevate your chest, partaking your core and lengthening your backbone earlier than you agree again into your hips. Earlier than transferring on to the subsequent step, be certain that your decrease again feels comfy right here and your hips will not be straining. If that’s the case, think about placing a block beneath the hip of your bent leg.
3. Slowly bend your proper (again) knee, bringing your proper heel towards your proper gluteus muscle.
4. Along with your proper hand, attain again and seize the within of your proper foot or ankle. Preserve your chest open and your gaze ahead.
5. Slide your proper foot into the criminal of your proper elbow. If attainable, attain your left arm overhead and clasp your palms collectively, making a “mermaid tail” together with your arms.
6. When you’re within the full expression of the pose, this requires fairly a little bit of steadiness. Have interaction your core, however don’t neglect to proceed to breathe—should you begin respiration shallow or fast breaths, this can be an indication you are not comfy right here.
7. Keep within the pose for 5 to 10 breaths, sustaining an open chest and sq. hips.
8. To exit the pose, launch your foot and place your palms on the bottom on both aspect of your entrance leg. Press your self up right into a one-legged downward-facing canine, after which again right into a full downward-facing canine.
9. Repeat on the opposite aspect.

The advantages of mermaid pose

1. It opens up your hips and shoulders

Mermaid pose presents a deep stretch for your hip flexors, quadriceps, and shoulders, enhancing general flexibility. Stants highlights that the pose helps with lengthening your hip flexors and making different back-bending postures extra accessible, which is useful preparation for extra superior postures.

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2. It strengthens your core and again

The pose requires vital core engagement, serving to to construct stability and energy in your torso. A strong core interprets to raised posture, decreased danger of damage, and a neater time lifting and carrying heavy objects (assume: groceries, transferring packing containers, and so forth.) in your on a regular basis life.

3. It improves steadiness

Holding the pose calls for focus and steadiness, which might enhance coordination and stability in different yoga poses. To not point out, it may make every day duties like leaning over to tie your footwear, strolling up and down stairs, and reaching as much as seize one thing on the highest shelf simpler.

Tricks to modify mermaid pose

1. Use a strap

In case you can’t attain your foot together with your hand, loop a strap round your again foot and maintain onto the strap as you’re employed on the pliability wanted to bind. That is one among Stants’s high suggestions to help college students combating flexibility.

1. Begin in downward-facing canine. Deliver your proper knee ahead, putting it behind your proper wrist whereas sliding your left leg again for pigeon pose. Sq. your hips towards the entrance of the mat.
2. Press into your fingertips as you elevate your chest, partaking your core and lengthening your backbone earlier than you agree again into your hips. Earlier than transferring on to the subsequent step, be certain that your decrease again feels comfy right here and your hips will not be straining. If that’s the case, think about placing a block beneath the hip of your bent leg.
3. With a yoga strap wrapped round your proper (again) foot, slowly bend your proper knee, bringing your proper heel towards your again gluteus muscle.
4. Along with your proper hand, attain again and seize the within of your proper foot or ankle. Preserve your chest open and your gaze ahead.
5. Slide your proper foot into the criminal of your proper elbow. If attainable, attain your left arm overhead and seize the strap, assembly your proper hand and making a “mermaid tail” together with your arms.
6. When you’re within the full expression of the pose, this requires fairly a little bit of steadiness. Have interaction your core, however don’t neglect to proceed to breathe—should you begin respiration shallow or fast breaths, this can be an indication you are not comfy right here.
7. Keep within the pose for 5 to 10 breaths, sustaining an open chest and sq. hips.
8. To exit the pose, launch your foot and place your palms on the bottom on both aspect of your entrance leg. Press your self up right into a one-legged downward-facing canine, after which again right into a full downward-facing canine.
9. Repeat on the opposite aspect.

2. Preserve your entrance leg at a wider angle

As a substitute of bringing your entrance shin parallel to the highest of the mat, permit it to be at a extra comfy angle to scale back the depth in your hips.

3. Skip the bind

You possibly can carry out a modified model of the pose by conserving your again leg bent and easily holding onto your foot with one hand, with out binding with the elbow.

Mermaid pose variations

1. Mermaid pose with one-handed maintain

For rookies or these with restricted shoulder mobility, you may maintain your again foot together with your left hand with out binding the foot into the elbow. Stants suggests this as a approach to nonetheless profit from the stretch whereas “step by step opening the shoulder.”

1. Begin in downward-facing canine. Deliver your proper knee ahead, putting it behind your proper wrist whereas sliding your left leg again for pigeon pose. Sq. your hips towards the entrance of the mat.
2. Press into your fingertips as you elevate your chest, partaking your core and lengthening your backbone earlier than you agree again into your hips. Earlier than transferring on to the subsequent step, be certain that your decrease again feels comfy right here and your hips will not be straining. If that’s the case, think about placing a block beneath the hip of your bent leg.
3. Slowly bend your proper (again) knee, bringing your proper heel towards your proper gluteus muscle.
4. Along with your proper hand, attain again and seize the within of your proper foot or ankle. Preserve your chest open and your gaze ahead.
5. When you’re within the full expression of the pose, this requires fairly a little bit of steadiness. Have interaction your core, however don’t neglect to proceed to breathe—should you begin respiration shallow or fast breaths, this can be an indication you are not comfy right here.
6. Keep within the pose for 5 to 10 breaths, sustaining an open chest and sq. hips.
7. To exit the pose, launch your foot and place your palms on the bottom on both aspect of your entrance leg. Press your self up right into a one-legged downward-facing canine, after which again right into a full downward-facing canine.
8. Repeat on the opposite aspect.

2. Mermaid pose with each palms

For these with superior flexibility, clasp each palms behind your head, making a deeper shoulder stretch. This variation intensifies the chest opening and challenges steadiness, making it an amazing development for seasoned practitioners.

1. Begin in downward-facing canine. Deliver your proper knee ahead, putting it behind your proper wrist whereas sliding your left leg again for pigeon pose. Sq. your hips towards the entrance of the mat.
2. Press into your fingertips as you elevate your chest, partaking your core and lengthening your backbone earlier than you agree again into your hips. Earlier than transferring on to the subsequent step, be certain that your decrease again feels comfy right here and your hips will not be straining. If that’s the case, think about placing a block beneath the hip of your bent leg.
3. Slowly bend your proper (again) knee, bringing your proper heel towards your proper gluteus muscle.
4. Along with your proper hand, attain again and seize the within of your proper foot or ankle. Preserve your chest open and your gaze ahead.
5. Attain your left arm overhead and seize the within of your proper foot or ankle.
6. When you’re within the full expression of the pose, this requires fairly a little bit of steadiness. Have interaction your core, however don’t neglect to proceed to breathe—should you begin respiration shallow or fast breaths, this can be an indication you are not comfy right here.
7. Keep within the pose for 5 to 10 breaths, sustaining an open chest and sq. hips.
8. To exit the pose, launch your foot and place your palms on the bottom on both aspect of your entrance leg. Press your self up right into a one-legged downward-facing canine, after which again right into a full downward-facing canine.
9. Repeat on the opposite aspect.

3. Mermaid pose with a ahead bend

Whereas in mermaid pose, hinge ahead from the hips over your entrance leg, growing the stretch in your hip and including a steadiness problem.

1. Begin in downward-facing canine. Deliver your proper knee ahead, putting it behind your proper wrist whereas sliding your left leg again for pigeon pose. Sq. your hips towards the entrance of the mat.
2. Press into your fingertips as you elevate your chest, partaking your core and lengthening your backbone earlier than you agree again into your hips. Earlier than transferring on to the subsequent step, be certain that your decrease again feels comfy right here and your hips will not be straining. If that’s the case, think about placing a block beneath the hip of your bent leg.
3. Slowly bend your proper (again) knee, bringing your proper heel towards your proper gluteus muscle.
4. Along with your proper hand, attain again and seize the within of your proper foot or ankle. Preserve your chest open and your gaze ahead.
5. Lean your torso ahead so far as you may.
6. When you’re within the full expression of the pose, this requires fairly a little bit of steadiness. Have interaction your core, however don’t neglect to proceed to breathe—should you begin respiration shallow or fast breaths, this can be an indication you are not comfy right here.
7. Keep within the pose for 5 to 10 breaths, sustaining an open chest and sq. hips.
8. To exit the pose, launch your foot and place your palms on the bottom on both aspect of your entrance leg. Press your self up right into a one-legged downward-facing canine, after which again right into a full downward-facing canine.
9. Repeat on the opposite aspect.

4. Mermaid pose with a straight binding arm

Kick your again leg straight whereas holding the foot, extending your arm for a deep chest and shoulder stretch. This variation opens your chest and intensifies the shoulder stretch, good for superior practitioners in search of a deeper problem.

1. Begin in downward-facing canine. Deliver your proper knee ahead, putting it behind your proper wrist whereas sliding your left leg again for pigeon pose. Sq. your hips towards the entrance of the mat.
2. Press into your fingertips as you elevate your chest, partaking your core and lengthening your backbone earlier than you agree again into your hips. Earlier than transferring on to the subsequent step, be certain that your decrease again feels comfy right here and your hips will not be straining. If that’s the case, think about placing a block beneath the hip of your bent leg.
3. Slowly bend your proper (again) knee, bringing your proper heel towards your proper gluteus muscle.
4. Along with your proper hand, attain again and seize the within of your proper foot or ankle. Preserve your chest open and your gaze ahead.
5. Prolong your proper leg again so far as you may whereas nonetheless conserving your chest open and hips squared towards the entrance of the mat.
6. When you’re within the full expression of the pose, this requires fairly a little bit of steadiness. Have interaction your core, however don’t neglect to proceed to breathe—should you begin respiration shallow or fast breaths, this can be an indication you are not comfy right here.
7. Keep within the pose for 5 to 10 breaths, sustaining an open chest and sq. hips.
8. To exit the pose, launch your foot and place your palms on the bottom on both aspect of your entrance leg. Press your self up right into a one-legged downward-facing canine, after which again right into a full downward-facing canine.
9. Repeat on the opposite aspect.

Frequent errors to keep away from in mermaid pose—and find out how to repair them

1. Your hips aren’t aligned

Guarantee your hips are squared towards the entrance of the mat. In the event that they’re tilting to 1 aspect, use a yoga block beneath the hip of your entrance leg to degree them. Stants reminds college students that “the bind is so tempting,” however warns in opposition to sacrificing alignment for the sake of entering into the bind too rapidly.

2. You power the bind

Don’t rush into the bind. In case your shoulder or hip flexibility isn’t there but, give attention to the preparatory steps and use props to assist your progress.

3. You over-arch your decrease again

Have interaction your core to keep away from collapsing into your decrease again. Take into consideration lengthening your backbone somewhat than merely bending backward.

Who mermaid pose is greatest for (and who ought to keep away from it)

Mermaid pose is greatest for:

• Skilled yogis with a strong basis in hip-opening and back-bending postures.
• These trying to enhance flexibility of their hips, shoulders, and backbone.

Keep away from mermaid pose if:

• You’ve knee, hip, or decrease again accidents, because the pose can place stress on these areas. Stants cautions that “somebody with a low again, hip, or knee damage may wish to keep away from training mermaid,” because of the deep stretch and binding required.
• You’re pregnant or have shoulder instability, because the binding side could be difficult and doubtlessly unsafe.