admin You often see yogis doing this beautiful yoga pose in picturesque landscapes. But more than its aesthetic appeal, I truly love the pose because it means my body is open enough to go into a deep hip opener and backbend. As a beginner, you may find this pose daunting, but it is fully doable if you warm up properly and use props if need be.
Here are some tips for beginners on how to do a Mermaid Pose. This guide will hopefully make the Mermaid pose more accessible to you so that you can also start practicing it.
Getting Started
Start by performing several rounds of Sun Salutations, then Warrior I and Warrior II. Then, perform an Extended Side Angle, Low Lunge, with Cow Face arms on both sides.
This variation of the Low Leg arms will help you to open your shoulders while you work with a backbend on the upper body.
Then, move into a proposal pose. This time, open your quads and hip flexors. Drop your knee to the floor (you can use a pad if you need to), lift your torso, and engage your core. Grab your foot and pull towards your hips. You can get a deeper stretch if you flip the palm and turn the fingers inward. Hold 5 to 8 full breaths on each side.
Mermaid Pose: Step-by-Step Guide
You’re now ready to try Mermaid. On your right side, come into the Pigeon position. Make sure that your right hip is directly above the knee. Slide your left leg as far back as possible. You can place your hands outside your hips and slightly forward.
You can stretch your hip flexors more deeply if you align them facing forward. Be sure to stay on the top of your left thigh and not sink into the right hip. Place a block underneath your right hip to modify.
Hold the left foot in the same position as you did when doing the proposal pose. Hold for 5 to 8 breaths. Hold hands by placing your foot in the crook of your elbow on the left side. You can use a strap to hold the foot with your other hand if you are unable to clasp your hands. Repeat the other side. Step back into Downward Dog.
When you first start, if you can’t grasp the hand, use a strap. Or hold the foot in the same way with your other hand. As flexibility increases, add more arrows. Be sure to breathe and engage your abdominals. Lower back pain is not something you want. You should bend your back in the upper part of the body. Lifting your heart will make it easier to do.
You’ll soon discover the beauty of the Mermaid and be able to share stunning pictures of you performing the pose. You’ll also feel proud of yourself for listening to your breath and opening up your body.
