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Mermaid Pose

Angle-Based Images: One-legged Pigeon With Shoulder Opener\/mermaid Pose Video
Angle-Based Images: One-legged Pigeon With Shoulder Opener\/mermaid Pose Video
Angle-Based Images: One-legged Pigeon With Shoulder Opener\/mermaid Pose Video
Angle-Based Images: One-legged Pigeon With Shoulder Opener\/mermaid Pose Video
Angle-Based Images: One-legged Pigeon With Shoulder Opener\/mermaid Pose Video
Mermaid Pose: Step 1
Step 1 Begin in down dog.
Mermaid Pose: Step 2
Step 2 Reach your right leg high to down dog split, open your hip, and bend your knee.
Mermaid Pose: Step 3
Step 3 Sweep your right shin forward toward the front of the mat, making it as parallel to the front of the mat as your shin wants to get and lower your hips to the ground for one-leg pigeon pose.
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Mermaid Pose: Step 4
Step 4 Bend your left knee and take a hold of the left foot and place your foot in the crook of your left elbow, then try to square off your hips.
Mermaid Pose: Step 5
Step 5 Reach your right arm to the ceiling on the side of your face and then bend your right elbow and reach your right hand back to clasp your left. If your hands don't reach, use a strap. Breathe here for at least three deep breaths. Repeat on the other side.
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Progressions & Variations

Beginner Tips

Begin this pose by using a block and a strap.

Tips

Not recommended for those with knee, lower back, or hip maladies. Not recommended for those who suffer from insomnia, migraines, high blood pressure, or low blood pressure.

Benefits

Opens hips, back, shoulders, thighs, and groin.

Modifications

If your hip is elevated, set a rolled blanket or block underneath it. If your hands don't reach, use a strap.

Related Exercises

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