She Strengthens

Dive into the World of Mermaid Pose

Are you ready to unleash your inner mermaid and experience the thrill of this deep hip and heart opener? Mermaid Pose, a variation of the One-Legged King Pigeon Pose, offers a beginner-friendly alternative to the traditional pose, requiring less strength and flexibility. Get ready to dive in and discover the benefits of this Disney-princess-level pretty pose!

Understanding Mermaid Pose

Mermaid Pose is a contemporary variation of the traditional Pigeon Pose, with a less intense backbend and a more forgiving position for the hips. This pose doesn’t have a Sanskrit name, but it’s a modern twist that allows for a more approachable and Instagram-worthy experience.

Step-by-Step Guide to Mermaid Pose

Before you start, make sure your body is fully warmed up to avoid any injuries. Here’s how to do it:

1. Enter Pigeon Pose: Start in Downward Dog, lifting your tailbone up and pressing into your feet and hands. Breathe out and bend your right leg to bring it forward on your mat. Place your right ankle just behind your left hand and knee just behind your right hand.
2. Flow into Mermaid Pose: Tent your right fingertips on the floor to help you balance as you slowly bend your left leg, pointing your toes upward. Side your front heel back toward your groin and open your hips slightly. Reach your left arm backward in a windmill motion to clasp the inside of your left foot near the arch.
3. Hold the Pose: Elongate your spine by lifting up through the crown of your head. Windmill your right arm up and overhead, bending your elbow to clasp your left hand. Elevate your chin slightly to gaze up. Focus on your breath as you hold the pose for a few breaths.

Tips for Perfect Form

To deepen your Mermaid Pose, keep these tips in mind:

• Press your back foot into your elbow crease to activate your rear hip and thigh.
• Resist with your arm to activate your rear biceps.
• Press your front shin into the mat and lift up through your pelvis to activate your front thigh and hip.
• Don’t crunch the back of your neck as you look up. Keep your neck long and chin lifted just slightly.

Sample Flow to Mermaid Pose

To prep your body for the intense stretch of Mermaid Pose, add these standing poses with hip openers into your practice:

1. Crescent Pose: This standing pose activates your front thigh and hips, preparing you for a deeper opening.
2. Revolved High Lunge: This pose warms up your back for the coming backbend and stretches your hip flexor.
3. Revolved Low Lunge: This pose gets you closer to your Mermaid, stretching your back hip flexor and engaging your front hip.

Modifications and Safety Precautions

Not quite ready to dive into the deep end? Try these modifications to float your way into Mermaid:

• Use a strap to give your spine more space.
• Take it sideways by drawing your front heel down on the mat toward your groin.
• Add support with a blanket or bolster underneath your front hip.

Remember, Mermaid Pose is an intermediate-level pose that requires caution and proper alignment. If you have any underlying health conditions or injuries, consult with a healthcare professional or experienced teacher before attempting the pose.