Day 13 Eka Pada Rajakapotasana Variation 

Mermaid Pose

 

 

 

 

Mermaid Pose (veer-uh-buh-DRAHS-uh-nuh) 

is an advanced variation of One-Legged King Pigeon Pose

Mermaid Pose is an advanced variation of One-Legged King Pigeon Pose that deepens the backbend and opens the hips even more. As you practice the pose, you can imagine that your legs and hips create the tail of a mermaid (or merman), having all of the looseness and fluidity of a sea-swimming creature.

As with One-Legged King Pigeon Pose, be sure to warm up your hips and thighs thoroughly before attempting this pose. Some good poses to try include Extended Triangle (Utthita Trikonasana)Warrior I (Virabhadrasana I), and Crescent Lunge (Anjaneyasana).

In yoga, you begin to understand the interconnectedness between each part of your body. Opening the hips and stretching the spine creates length and strength throughout the rest of the body. This creates a sense of coordination, grace, and ease that stays with you in all aspects of life, even outside of your yoga class. Mermaid Pose can be an uplifting way to bring flexibility and lightness

to your regular practice and beyond!

Tips:

When practicing Mermaid Pose, it’s important to remain calmly focused while maintaining alignment. Keep the following information in mind when practicing this pose:

  • The further forward your front heel is, the deeper and more intense the pose will be. You might need to bend your front knee deeply. Over time, with practice and patience, you will be able to bring your shin more parallel to the front edge of the mat.

  • Keep your front foot flexed to help protect your knee.

  • Use the strength of your legs to help lift your spine. Actively using your legs in this pose will help to prevent compression in your lower back.

  • Keep your spine actively lifting and extending throughout the pose.

  • Listen to your body and practice within your limits. Never force the backbend. Instead, be patient and practice often.

BENEFITS:

When Mermaid Pose is performed in correct alignment, it creates freedom throughout the entire front torso. It also lifts and opens the heart. This pose also provides a deep stretch to the thighs, groins, shoulders, and chest. It improves mobility in the spine and hips, strengthens the abdominal muscles, and stimulates the organs of the torso.

Do not practice this pose if you have a recent or chronic injury to the shoulder, knee, ankle, or sacroiliac. Also avoid this pose if you are currently experiencing high or low blood pressure, or heart disease. Those with spine or back injuries should only attempt this pose under the guidance of an experienced and knowledgeable instructor. Only practice this pose if you can correctly and comfortably perform One-Legged King Pigeon Pose. Always work within your own range of limits and abilities.

TIMETABLE

Monday

9.45am Pilates Bannatyne's Luton

11.30am Yin Yoga Archer's Hitchin

12.45pm Tai Chi Archer's Hitchin

6.45pm Pilates V360

8pm Yoga Bannatyne's Luton

Tuesday

11.10am Pilates V360

7pm Pilates Dunstable Centre

8.15pm Yoga Dunstable Centre

Wednesday

6pm Yoga Bannatyne's Luton

8pm Yoga DLMK

Thursday

10.45am Mature Moves Bannatyne's Luton

12pm Meditation Bannatyne's Luton

1.30pm Yoga V360

8.15pm Pilates HRLC

Friday

11am Pilates V360

1.30pm Yoga Harpenden Sports Centre

6pm Yoga Bannatyne's Luton

Saturday

7.45am Pilates DLMK

10.35am Yoga DLMK

11.40am Pilates DLMK

1.30pm Hatha Yoga Archer's Hitchin 

12.45pm Tai Chi Archer's Hitchin

 

Sunday

10.30-12pm Pilates/Yoga  Bannatyne's Luton

4pm Pilates Houghton Regis LC

5pm Yoga Houghton Regis LC

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