The allusion to The Little Mermaid prompted us to revisit one of yoga’s most graceful poses – Mermaid Pose. You’ve heard of it. It’s a variation on pigeon pose, with the back knee bent so that the foot is held in the crook of an elbow and the hands are clasped behind the head. Because of its elegant form, this posture is often used for yoga photos. But this sitting posture is much more than a pretty face. It provides a strong flexion of the back, a deep stretch of the quadriceps and a wide opening of the hips and shoulders.
Yoga teacher Kathryn Budig has called this posture “the perfect confidence booster”. However, it’s anything but a beginner’s pose. Like many spectacular poses, the mermaid pose requires a careful, step-by-step approach to be practiced safely.
Building the Mermaid
Because of the intensity of the mermaid pose, you should approach it slowly, stretching and practicing postures that move your body in the same way as this elegant asana. These include practicing backbends, stretching the hip flexor muscles and preparing the shoulders.
You can also practice backbends such as Ustrasana (Camel Pose) and Natarajasana (Lord of the Dance Pose). Try stretching exercises for the hip muscles, such as the warrior and half or full split. To prepare your shoulders, practice Salabhasana (Grasshopper Pose) and Gomukhasana (Cow Face Pose).
Practice Mermaid Pose Safely
When you’re ready to explore Mermaid Pose, you need to focus on several elements. The spine is an important part of the pose, as the mermaid involves quite intense dorsal flexion. As you reach back to catch your foot, you may be tempted to rotate your spine toward the lifted leg. Instead, try to orient your hips and chest forward.
Budig suggests taking the time to explore the pigeon position as a base for the mermaid. In particular, she recommends bringing the front foot closer to the pelvis. One should not overstretch the hip or twist the knee. You have to practice keeping the hip level and finding balance. “Take as much time as you need,” she says. “This step is important so the psoas muscle can relax and you can go into full back flexion.
Remember, there’s a difference between feeling the stretch and feeling the tension, and you need to avoid the latter. If your back foot doesn’t reach your elbow or your hands don’t touch, spend more time doing preparatory poses to improve your flexibility. You can also put a strap around your back foot to pull it toward your body and bridge the gap between your hands.
Mermaid Variation:
To protect your spine, you can practice the one-legged king pigeon II, which offers similar shapes and benefits as the mermaid. This pose challenges shoulder mobility and balance. However, by stretching both arms above your head and bringing them to your foot, you keep your upper body more forward.
Assume the pigeon pose by extending your left leg behind you. Place your hands on the floor in front of you for support.
Bend your left knee so that your shin is approximately perpendicular to the floor. Press down on the mat with your foot and shin, lifting your hips so as not to compress your lower back.
Inhale as you raise your left arm and take your left foot backward in your hand. You can keep your right hand on the floor for support or reach up to hold your foot firmly. Raise your torso and look up, letting your head fall back toward the bottom of your left foot, maintaining the length of your neck. Keep your arms toward the center of your body and elbows extended toward the ceiling.
Here are Budig’s Instructions for Getting Started in this Pose:
From downward facing dog, bring your right shin forward onto the mat. Bring your right heel toward your body and extend your back leg. Work with your hips at right angles and encourage your left hip to release toward the mat. Stand with your arms extended on your fingertips and lift your upper pelvis and torso. Gently roll your shoulders back and hold the position for 8 breaths.
- Bend the left knee and bring the heel back. Reach back with the left hand and hold the foot. Keep the hips and upper body facing forward. If the contact with the foot is intense, stay here and breathe or exercise with a belt to improve your flexibility.
- Slowly bend your left elbow to bring your foot closer to your body. Keep your fingertips straight on the floor in front of your body and press your ankle and shin straight into the mat. It will feel like you are bringing your inner thighs together.
- Keeping your left elbow bent, slide your left foot along your forearm until it rests in the crook of your elbow. Place your toes on your arm and press the top of your foot against your arm.
- Tighten your core by lifting your abs and chest so that you can lift your right hand off the mat without slumping forward or collapsing in your lower back. Reach back with your right hand and squeeze your left hand.
- Raise your crossed arms above your head and then let them slide slightly behind your skull so that your right elbow is pointing straight up toward the ceiling. Look forward and try to place your hips and chest at the front of the mat. Lift your chest while rooted at the hips. Relax your right shoulder into its socket. Remain in this position for 8 breaths.
- To finish the pose, release the claw and return your hands to the mat in front of you. Return to the pigeon position and bend forward to straighten the back.
A woman in light-colored tights and a green tank top practices the one-legged pigeon king pose. She stands on a plum-colored mat, the wall behind her is marbled brown, and behind her are a potted palm tree and a checkered window.
Alternative to the Lying Mermaid:
It is possible to do the same stretch without the challenge of mermaid balance. YJ contributor Tamika Caston-Miller offers a reclining variation of mermaid pose in her yin yoga sequence that provides deep relaxation. Mermaids need to relax, too.
- Lie on your back and place a pillow under your lower back and a medium-height block or firm pillow under your head. Place the soles of your feet on the floor and bend your knees. Stay in this position for 5 minutes.
- Drop your knees to your left side and move your body, keeping the pillow under your ribs and the block under your head. Your left arm is trapped between the block and the pillow.
- Stretch your right arm upwards and place it close to your right ear. Extend your right leg towards the space behind you to create more sensation on the front of your hip and right side. Allow your hip and right side to emerge. Stay here for 3 minutes.
- Slowly roll onto your back and repeat the position on your right side.