Traditional
Mermaid Pose
Eka Pada Rajakapotasana Variation
Begin in Pigeon and reach back to hold the lifted foot or ankle.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- Strap or blanket optional.
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Mermaid Pose
- Begin in Pigeon Pose with the front shin forward and the back leg extended. Bend the back knee and reach one hand or both hands toward the foot. Lift the chest as you draw the foot closer to the body. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Mermaid Pose
- Release the back foot slowly. Return the hands to the floor and come back to Pigeon or hands and knees. Pause in a neutral position for a moment before continuing.