How To Do A Mermaid Pose?

Mermaid Pose is the western name for the advanced version of Eka Pada Rajakapotasana. In Sanskrit Language, Eka means One, Pada means Foot, Raja means King, Kapota means Pigeon, while Asana means Pose or Position. 

If you have mastered intermediate yoga poses like the One-Legged King Pigeon Pose, now is the time to start with some advanced hip opener and backbend exercises. You can begin with Mermaid Pose; it gets its name due to the formation required for this exercise; your legs and hips take a very identical form to the mythological creature, the Mermaid. 

Like other advanced exercises similar to this pose, it is crucial to do a proper warm-up before performing this posture as the warm-up exercises you can choose from yoga poses like, Crescent Lunge, Extended Triangle, and Warrior I.

The Idea of The Mermaid Pose

The goal of Mermaid Pose is to attain maximum freedom for your entire front top body above the navel. This exercise is also an excellent heart opener, as it lifts this particular area for best outcomes. It also increases mobility and flexibility in spinal and hip areas while providing great stretching for groins, chest, thighs, and shoulders. It also acts as an effective muscle strengthener for core muscles and accelerates the performance of all different organs in our torso.

Steps: How To Perform A Mermaid Pose

Step 1:

Start by entering into the Downward-Facing Dog Pose, stretch the fingers apart, elongate the backbone, raise the buttocks, and shift the body downwards by using the heels, be sure to maintain a firm position while doing this step. With an exhale, create a bend in the right knee, and push it in the front direction, in between your both hands. The right ankle must be placed near the left wrist and your right knee next to the right wrist. Try and extend the left leg back to the maximum; the top of the foot and your knee cap should constantly touch the ground or yoga mat.

Step 2:

Use your fingertips to press the ground and lift your upper body in a different direction to the thigh, keep the top of your body elongated. Now, let go of the tailbone (backward) and move towards your heels. Now you have attained One-Legged King Pigeon Pose. Move downwards by the right shin; try to maintain the balance by evenly distributing your body weight on both hips. Create a small pull in your thighs to move them in the inward direction of the body’s midline.

Step 3:

While maintaining stability and balance in the leg, start with a raise and push your spine to the maximum. Replace your right hand on the right thigh. With a bend in the left knee, move your left hand backward and grasp the inner corners of the left foot. In slow motion, place the left foot in the inner sides of the left forearm. Let the foot slide in closer to your body; stop when it reaches the left elbow. Now, activate the legs by pressing the foot into the arm.

Step 4:

While the spine is stretched in a linear position, raise the right arm on top of the head, with a bend in the proper elbow reach for the right forearm (back of the head). Grip this area by using your left hand. While squaring the upper body and buttocks in the front to the maximum, use your legs and feet to press against the floor; this will raise your spine and trigger the pelvic core area.

Step 5:

While keeping the eyes and face relaxed, try to keep focused in the upward direction towards the ceiling. Maintain this posture for around five to ten (5-10) breaths. Gently release and reverse all the steps to come back to the starting position. Now, you can perform the same steps for another side of your body. 

You can also restart from the Downward-Facing Dog Position without starting from scratch. Preparatory poses for Mermaid Pose include Baddha Konasana and  Utthita Parsvakonasana. 

It is considered one of the advanced and final poses for backbends and hip opening exercises; after doing it, you can do some easy poses that relax the body after this intense workout.

Frequently Asked Questions

How Long is The Duration of Mermaid Pose?

One can perform the Mermaid Pose for anywhere between 5-10 breaths or one minute.

Which Muscles Do This Pose Strengthen?

It is an excellent exercise for groins, chest, thighs, and shoulders; it also increases the mobility in the spine and hips. Apart from this, it accelerates and strengthens the core muscles, increasing the organs’ efficiency in our torso.

Can Mermaid Pose Cause Injuries?

Avoid the Mermaid Pose if you suffer from recent injuries or pain in the knees, shoulders, spine, or sacroiliac. Also, stay away from this pose in case of high or low blood pressure and heart conditions. Always be attentive towards your body, never overdo or force yourself beyond the limits, with patience, and after spending some time, you will master it.


The more you practice yoga, the more you understand the bond between your body’s different parts and organs. The hip opening and spinal stretching during the Mermaid Pose help with all-over-body improvements. This pose helps with coordination, alignment, and posture issues and strengthens the whole body at the same time. It also increases flexibility and brings a feeling of lightness amongst the performers.