How To Do a Mermaid Pose?

Set sail for Mermaid Pose, a voyage that opens your hips while lengthening your back into a beautiful bridge. Consider the basis for this pose as a mermaid or merman's tail—a strong and protective framework that helps you move with exhilaration. 

When you become aware of the extension in your spine and the incredible opening of your core, your upper body becomes buoyant and free. 

You will improve the capacity to be powerful, steady, lighthearted, and elegant not only here but in any pose and, indeed, throughout your life, by cultivating the intensity and fluidity of a mermaid throughout this exercise. Prepare to abandon the safety of the beach and go on a wonderful journey with that in mind.

The Idea of The Mermaid Pose

The Eka Pada Rajakapotasana, also known as the King Pigeon Pose, is Yoga's most advanced pose. The term 'eka' means 'one,' 'pada' means 'foot,' 'raja' means king,' and 'kapota' means pigeon in Sanskrit. This posture falls under the categories of Advanced Poses and Hip Openers. 

The whole body receives the requisite stretch by turning the sides of the hip, bending the back at a short distance, opening the shoulders, pushing the legs against the floor. 

Then balance the body on one side of the hip and thighs, arms extended backward and keeping the toes and neck throwing beautifully back and upwards. Do listen to your body and just push yourself to the limits of your comfort zone, not outside it.

How To Perform The Mermaid Pose

Step 1:

Be sure your right hip is open, and your knee is open. Back up as much as possible on your left shoulder. Place your hands on blocks outside of your hips and slightly forward if desired. You will find a smoother hip flexor extension by aligning the hips forward. Make sure you're not slipping into the right hip and staying on top of the left leg. You can make things more difficult by putting a block under your right thigh.

Step 2:

Like you did in the proposal pose, reach out and take your left foot, stretching it towards your hip. Maintain this position for around five to eight breaths. Hold hands, place your foot in the crook of your left elbow and extend your right arm overhead. If you can't clasp your wrists, wrap a band around your foot and keep it overhead with the other hand. Return to Downward Dog and perform the process on the other hand.

Step 3:

If you can't support the hands first, use a brace or just hold the foot in the same hand until the flexibility improves. And sure to hold your abdominals active and use your breath. You don't want to get some lower back discomfort. The backbend should originate in the upper body, so hold the core lifted upwards, and the posture would get much simpler.

Step 4:

You'll soon discover the mermaid's beauty, and you'll be able to share stunning photos of yourself doing the pose. Most notably, you'll feel good about yourself for taking the time to stretch and listen to your breath.

Step 5:

If the deeper, complete mermaid version isn't relaxed yet, do these as a warm-up to the broader phrase or as an option to create strength and versatility.

Frequently Asked Questions

What Are The Advantages of The Mermaid Pose?

Mermaid Pose is a great way to flex the hips and lower back in yoga. When done correctly, it will help to improve hip flexor and lower back muscle endurance while also aiding digestion. It suggested that these feelings are contained in the hips, but some say it will help with emotional tension or concern.

How Long Do You Hold Your Head in The Air?

Some instructors recommend a maximum of 2 minutes, while others recommend 3-5 minutes, and the Hatha Yoga Pradipika also recommends 3 hours. However, most ancient Hatha Yoga texts agree that the headstand should be maintained only as long as it is stable and relaxed, and no excessive pressure is used to maintain the pose.

What does it mean to be in absolute pigeon pose?

First, we usually refer to Pigeon as a warm-up for the whole posture known as Eka Pada Rajakapotasana or One-Legged King Pigeon Pose. The back knee is bent in the half position; both hands reach up and over the shoulders to grab the back foot in the full pose.


Start the practice by sitting in silent meditation for a few minutes. Listen to your heartbeat when you turn your thoughts inward. Feel grateful for your breath's plain appearance. Soften the eyes, mouth, facial muscles, and skin when you open from the inside with your breath. 

Through matching the motions of your body with the movements of your breath, you will ease into more fluid consciousness. Mermaid Pose stretches the legs and groin, chest, shoulders, and front of the body in addition to the hips. 

It's also regarded as a heart-opening posture, and it works to reinforce the abdominal muscles while also stimulating specific internal organs. Those with a current or ongoing injury to the elbows, knees, or thighs and those with heart failure or blood pressure problems may avoid this position.