Mermaid Pose

Eka pada rajakapotasana

Mermaid Pose

What is Mermaid Pose?

Mermaid pose is a variation of one-legged king pigeon pose, or eka pada rajakapotasana in Sanskrit. In this variation, the yogi bends the back leg and hooks the toes in her elbow, hands clasped behind the head. True of all deep backbends, the pose is energizing and stimulating.


  • Begin in downward facing dog pose.
  • Exhale and bring the left knee forward, placing it on the floor between the hands. Lower the pelvis to the floor and lift the torso with an inhale.
  • Exhale and bend the right knee, bringing the foot toward the torso. Catch the toes in the crook of the right elbow.
  • Inhale and reach the left arm up, then bend the elbow and clasp the hands behind the head.
  • Breathe while holding the pose.
  • Change sides.


  • Avoid this pose if there is back, hip or knee injury.

Benefits of Mermaid Pose

  • Stretches and rejuvenates the spine
  • Opens the hips and chest
  • Stretches the shoulders and quadriceps
  • Improves circulation to the pelvic region
  • Energizes the body and mind

Mermaid Pose Details

Sanskrit Name
Eka pada rajakapotasana
eh-kah PAH-dah RAH-jah-kop-oh-TAH-sah-nah
Pose Level
Nasagre (Tip of the nose)
Pose Type
Backbends, Balancing, Binds, Chest Openers, Hip Openers
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