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Mermaid Pose a Variation of Eka Pada Rajakapotasana

Mermaid Pose, also known as Eka Pada Rajakapotasana in Sanskrit, is a beautiful and challenging yoga posture that can help you build strength, flexibility, and grace. This pose is a variation of Pigeon Pose, and involves a deep hip opener, a thigh stretch, and a backbend. In this blog post, we will explore the benefits, the alignment, and the variations of Mermaid Pose, and how you can practice it safely and effectively.

Benefits of Mermaid Pose

Mermaid Pose is a wonderful way to open your hips, stretch your thighs, and release tension in your upper body. This pose can also help you:

  • Build strength in your legs, core, and arms, as you hold the pose and balance your body
  • Improve your balance and coordination, as you engage your muscles and focus your mind
  • Increase your flexibility and range of motion, as you deepen the stretch and explore different variations of the pose
  • Stimulate your energy and creativity, as you tap into the flow and grace of your inner mermaid

Alignment of Mermaid Pose

To practice Mermaid Pose safely and effectively, it’s important to pay attention to your alignment and make any necessary adjustments. Here are the main steps and cues for Mermaid Pose:

  1. Start in a comfortable seated position, with your legs extended in front of you.
  2. Bend your left knee and bring your left foot towards your right hip, keeping your left knee on the ground.
  3. Bring your right knee towards your right shoulder, and then slide your right foot behind you, keeping your toes pointed and your foot flexed.
  4. Place your right hand on the ground behind your back, and reach your left arm up and over your head, lengthening your spine and reaching towards your right foot.
  5. If you can, catch your right foot with your left hand, and gently pull it towards your body, feeling the stretch in your hip flexors and thigh.
  6. Stay in the pose for a few breaths, breathing deeply and fully, and feeling the opening and expansion in your body.
  7. To release the pose, slowly come out of it and repeat on the other side.

Variations of Mermaid Pose

Mermaid Pose can be modified and adapted to suit your level of flexibility and comfort. Here are some variations of the pose that you can try:

  • Use a strap or a towel to catch your foot, if you can’t reach it with your hand
  • Place a block or a cushion under your hip or knee, to support your body and avoid any pain or discomfort
  • Keep your back straight and your chest lifted, if you have any back issues or spinal injuries
  • Use your breath to deepen the stretch and release any tension in your body


Mermaid Pose is a beautiful and challenging yoga posture that can help you connect with your inner mermaid and feel the flow and grace of your body. By practicing this pose regularly and with mindfulness, you can improve your strength, flexibility, and balance, and enjoy the many benefits of yoga. Remember to listen to your body, make any necessary adjustments, and breathe deeply and fully throughout your practice. Dive into your practice with Mermaid Pose, and let the magic of yoga unfold!

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Hi love, Iā€™m Silvia!

Iā€™m a specialist in starting over.Ā 

Trauma revealed truths that took me to some faraway places for healing and wisdom. In Bali, South America, New Zealand, Australia, Laos, Hawaii and Malaysia, I soaked it up, took bold actions, and expanded what was possible for me.

Through all of this I learned something profound;Ā the power of resiliency can be taught and even making a 5% change can change the future dramatically.

Now I teach women like you to access the power within you to change your life, celebrate your genius and start over to create any life you dare to dream.