The History

Mermaids have been traced back as appearing as far back as Ancient Babylon as symbols of good luck, and sources of renewal and cleansing. Just as mermaids are beautiful mythic creatures who turned out to be something less magical – often seals on rocks mistaken for fish-tailed women by home-sick sailors – Mermaid pose is actually something different from what it may seem. Mermaid Pose is a new name for a traditional posture based on the form of a pigeon!

Sanskrit

Mermaid Pose is a variation on the traditional One-Legged King Pigeon Pose (Eka Pada Raja Kapotasana) which is known for its grace and poise. The Sanskrit literally translates as ‘One Foot King Pigeon’. Pigeons positive connotations in Indian culture. In Indian culture they have been considered important symbols of communication and messengers of peace and loyalty. In one tale, Lord Shiva undertook penance and shrank into a pigeon.

How to do it!

• Transition to Pigeon Pose.
• Bend back leg.
• Hold bent back leg with hand from the same side of the body.
• Option to bring foot into elbow crease.
• Option to bind hands together behind head.
• Inhale and exhale deeply for 5 breathes before releasing and flowing to opposite side.

Contraindication – this is an intense posture that is not advised for those suffering from knee, ankle, spine, back or sacrolliac injury. It is also best to avoid if you have high or low blood pressure. Due to the intensity of the pose it is also not recommended for those with servere Osteoporosis.

How to adjust for different needs…

Some people may wish to use a belt to help pull back leg in. If the full backbend is too intense, release your top hand to the lowered front thigh for support.

Ways to add extra challenge

• Change gaze point from ahead at a point up to the sky bending arms over the head and grasping the foot.
• Change bind of hands to bind of wrists, working towards holding opposite elbow.
• Transition to :
  • Revolved Pigeon Pose (Parivrtta Kapotasana)
  • Flying Pigeon Pose (Eka Pada Galavasana)
  • Little Thunderbold Pose (Laghu Vajrasana)

Benefits

• Tones the entire outer body.
• Strengthens shoulders and thus improves posture.
• Improves function of our digestive organs.
• Expands chest muscles allowsing lungs and heart to work properly.
• Cures back pain by straightening the spine and stretching the SOAS.
• Reduces neck stiffness.
• Reduces migraines.
• Sooths menstrual cramps.
• Reduces stress, fatigue and anxiety.

Postures that prepare the body for Mermaid Pose

• Mermaid Pose stretches your chest, shoulders, hips, groin and thighs, whilst working your core muscles so your sequence before this posture should work on these areas.
• Dirrectly before Mermaid Pose it is a good idea to adopt one or more of these poses to prepare your body:
  • Half Pigeon Pose (Ardha Kapotasana).
  • Sleeping Swan Pose (Kapotasana II).
  • Heavenly Spirits Pose (Valakhilyasana).

Counterposes

• Downward Facing Dog Pose (Adho Mukha Svanasana).
• Double Leg Forward Stretch (Paschimottanasana).

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