Mermaid Pose Yoga: How To Do & Benefits

If you’ve just recently taken up yoga, then we’re sure that you’ll agree with us when we say that, besides helping to improve overall body strength and flexibility, yoga is the perfect opportunity to take some time for self and the mermaid pose is a perfect way to enjoy this mindfulness.

Mermaid Pose Yoga How To Do & Benefits

When done regularly, the mermaid pose will be able to melt away aches, pains, and stresses from everyday life while also helping to increase your mobility and flexibility.

To ensure you’re able to try it out for yourself, below we are going to be talking you through this pose, how to do it, as well as share with you some of the benefits you can expect to get from it. Let’s jump right in!

What Is The Mermaid Pose?

Before we jump any further into this article, we are first going to be taking a moment to talk you through what the mermaid pose actually is!

In a nutshell, the mermaid pose is essentially an upgraded version of the one-legged king pigeon pose and is essentially used in order to achieve a deliciously satisfying backbend that will alleviate nagging aches and tightness, while also helping to open up the hip area, too.

What Are The Benefits Of The Mermaid Pose?

What Are The Benefits Of The Mermaid Pose

If you’re yet to try out the mermaid pose for yourself, then we’re sure that you’ll be pleased to hear that, besides providing you with a soulful backstretch and bend, the mermaid pose will also be able to provide you with a variety of other benefits.

Let’s take a look at them below:

Benefit 1: Provides A Deep Stretch

Nothing beats the feeling of a deep stretch… especially when it’s in areas of your body that you might otherwise struggle to shake out and loosen up!

The mermaid pose is a wonderful pose for achieving a deep body stretch that will be able to alleviate tightness and pain in the back muscles, thighs, shoulders, groin, and hip area.

So, while you are carrying out this pose, don’t be surprised if you can hear a few clicks and pops as you stretch out your muscles and really get the blood and oxygen flowing through them.

Don’t be surprised if you feel a relaxing sense of relief throughout your body soon after you come out of this pose!


Benefit 2: Improves Mobility And Flexibility

Besides providing some of your main muscles with a satisfying stretch, the mermaid pose is also excellent for helping to increase overall levels of mobility and flexibility.

When carried out regularly, the mermaid pose will help to improve mobility in the hip, back, shoulder, neck, chest, and thigh area, which will help to increase your range of motion and provide you with increased flexibility.

Benefit 3: Strengthens Abdominal Muscles

Another huge benefit of the mermaid pose is that it helps to strengthen and tone your abdominal muscles – so it should come as no surprise to hear that this pose is often incorporated into cardio-style yoga sessions.

When carried out correctly, the mermaid pose will naturally cause your abdominal muscles to engage in order to hold your form as you breathe through the pose.

This will help to not only strengthen your tummy muscles but also make them more defined and shapely when performed on a consistent basis, while also targeting supporting muscles including those in the arms and shoulders.


How To Do The Mermaid Pose

Now that you know what the mermaid pose is and you are well aware of the different benefits that it can offer you, we are now going to be talking you through how to properly perform it.

As one of the more advanced yoga poses, it’s important to make sure that you are using the proper technique in order to prevent an injury.  As a side note, you should refrain from attempting this pose if you have any chronic injuries in your back, shoulder, or knee area.

In addition to this, you should also refrain from attempting this pose if you suffer from a spinal injury or have a heart condition. If you are unsure, then we strongly recommend that you seek advice from your doctor prior to going through with this pose.

Below, read on for our simple step-by-step instructions that will turn you into a mermaid pose pro in no time:

  1. Sitting comfortably on your yoga mat, begin by taking a few deep breaths, drawing your spin upwards, and rolling out your neck, arms, shoulder area, and chest. 
  2. When you’re ready, align your breath work and gently bend your right knee and push it forwards so that it is between both your palms.

    Position your right ankle on the mat next to your left wrist, and then do the same for your left ankle and right wrist. In your own time, gently bring your left leg back so that it is behind you, all while keeping your knee cap, shin, and top area of your left foot on the mat.
  3. Once you are here, place your hands on the mat and gently raise your body so that your tailbone area is positioned backward.
  4. Ground yourself and visualize your weight evenly on either side of both your left and right hip. Take a few moments to center your breath before pulling your thighs inward and then extending your spine upwards.
  5. With your right hand on your right thigh, bend the left knee so that your heel is parallel with your head, and then take your left hand back to meet your left heel. Bring your forearm inwards, until you can feel your heel resting on your elbow.
  6. To complete the pose, gently bring your right arm over your head to meet your left hand. Keep your weight centered in the lower region of your body, before then gazing upward, holding the pose for 5-10 breaths. 

Laura Simmons
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