Mermaid pose, also known as Eka Pada Rajakapotasana in Sanskrit, is a beautiful and challenging yoga posture that combines strength, balance, and flexibility. This deep hip opener also targets the spine, chest, and shoulders, making it a comprehensive pose for building strength and flexibility. Proper preparation is key in achieving Mermaid pose, according to Heather Stants, a yoga and movement teacher and creator of Dance Flow Yoga.
To properly execute Mermaid pose, it is important to warm up thoroughly and approach the pose with mindfulness. Stants recommends spending time on lengthening the hip flexors and practicing back-bending postures like camel pose (Ustrasana) before attempting the full bind in Mermaid pose.
To enter Mermaid pose, start in downward-facing dog and bring your right knee forward, placing it behind your right wrist while sliding your left leg back for pigeon pose. Slowly bend your right knee, reaching back with your right hand to grab the inside of your foot or ankle. Slide your right foot into the crook of your right elbow. If possible, reach your left arm overhead and clasp your hands together to create a “mermaid tail” with your arms. Engage your core and maintain balance while breathing deeply for five to 10 breaths.
To exit the pose, release your foot and return to downward-facing dog. Repeat on the other side. The benefits of Mermaid pose include opening up the hips and shoulders, strengthening the core and back, and improving balance. Modifying the pose with a strap or adjusting the leg angle can make it more accessible. Variations of Mermaid pose include holding the foot with one hand or clasping both hands behind the head for a deeper shoulder stretch.
