Yoga posture of the month - Mermaid Pose

Yoga posture of the month - Mermaid Pose

Eka Pada Rajakapotasana - Mermaid Pose

Flow with the waves

This graceful asana allows you to cultivate strength and stability on and off the mat. Give it a try and increase your capacity to be light hearted, playful and graceful.

With that in mind, flow with the waves and release your inner mermaid!




  1. Start in Downward Facing Dog. Bring your right shin to the front of the mat and extend your rear leg straight to come into pigeon pose.


  1. Square your hips and shoulders to find an even distribution of weight across the left and right sides of your body.


  1. Begin to bend your left knee and draw your left foot in toward your body.


  1. Reach back with your left hand and take a hold of the top of your left foot. Slide your left foot up your inner forearm and into the crease of your left elbow. Extend your right arm up high.


  1. Draw your tailbone down toward the ground and point your hips and shoulders forward. Gaze slightly upwards.


  1. Remain in the pose for up to 5 breaths, then gently release the bind on an exhale. Repeat on the other side.



  • Place a blanket beneath your hip for added support.
  • If you find it difficult to rest the foot in the elbow crease, loop a strap around the top of your back foot and gently drawing your foot in towards your body



  • Stretches the quadriceps, hips, groins, back, chest, and shoulders.
  • Strengthens the core and pelvic floor
  • Creates space through the front body.
  • Improves digestive system and reproductive system.
  • Improves balance.



  • Recent or chronic injury to the hips, knees or shoulders.
  • Diarrhea
  • High blood pressure
  • Neck pains or injuries.


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