Mermaid Pose

(EKA PADA RAJAKAPOTASANA VARIATION)

How To Perform

• From Pigeon pose (with the right leg forward), bend your left knee, moving your heel toward your glutes.

• Reach for your left foot with your left hand, slightly moving your foot to the lateral side of your left leg and eventually hook your left foot in the crook of the elbow. • Extend your right arm upwards, lifting tall through the spine, and if accessible, interlace your right ngers with your left.

• Look down toward the left foot or straight ahead, careful not to tilt your neck too far o to one side.
• Release after ve to 10 breaths and repeat on the other side.

Benefits

• Creates freedom throughout the entire front torso, lifts and opens the heart.
• Provides a deep stretch to the thighs, groins, shoulders, and chest.
• Improves mobility in the spine and hips, strengthens the abdominal muscles.
• Stimulates the organs of the torso.

Modifications

• If you can’t yet rest your foot in the crease of your elbow, use a strap.
• Loop a yoga strap around your back foot and hold onto both ends of the strap with your top hand. Let your bottom hand rest on your front thigh.

• If your front-leg hip does not come all the way to the oor, place a folded blanket or a block under your hip for extra support.

Contradictions

• Recent or chronic injuries to the shoulder, knee, ankle or sacroiliac.
• High or low blood pressure, or heart disease.