Eka pada rajakapotasana
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