How to do mermaid pose and 7 benefits of this Eka Pada Rajakapotasana variation

The mermaid pose is a variation of the one-legged king pigeon pose, also referred to as Eka Pada Rajakapotasana in Sanskrit. This pose is ideal for individuals who need to deepen their backbend and open their hips even additional. Once you carry out the mermaid yoga asana, it is best to really feel the fluidity of the legendary aquatic creature, and visualise your legs and hips forming the stunning tail of a mermaid. You will need to heat up your hips and thighs earlier than making an attempt this pose, identical to within the one-legged king pigeon place. This deep backbend posture is invigorating and energising and provides a number of advantages. It could enhance your posture and enhance flexibility, amongst different issues. Learn on to know the advantages of the mermaid pose.

What are the advantages of mermaid pose or Eka Pada Rajakapotasana?

Listed below are among the potential advantages of the mermaid pose:

1. Will increase hip flexibility and mobility

This posture deeply stretches the hip flexors, piriformis, and gluteal muscle groups. This helps to extend hip flexibility and mobility, says yoga skilled Dr Hansaji Jayadeva Yogendra.

2. Strengthens thigh muscle groups

It stretches and elongates the thigh muscle groups, together with the quadriceps and hamstrings. This helps to make the thigh muscle groups stronger.

3. Improves posture

It helps to open up the chest and shoulders, counteracting the results of sitting for lengthy intervals and enhancing posture.

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4. Strengthens decrease again

It not solely stretches and opens the chest and shoulders, but additionally releases rigidity within the hips and decrease again, says the skilled.

5. Provides a way of calm

The deep hip-opening and stretching on this posture can launch saved rigidity and stress. This promotes rest and a way of calm.

6. Improves digestion

The compression of the stomach on this pose can stimulate the stomach organs. This could doubtlessly support digestion and enhance organ operate.

7. Balances power circulation within the physique

Working towards this yoga asana helps stability the power circulation within the physique, significantly within the hips, pelvis, and decrease backbone.

The way to do mermaid pose?

Here’s a full information to do the mermaid pose.

• Earlier than making an attempt the Eka Pada Rajakapotasana asana, heat up your physique, particularly your hips, thighs, and again. Carry out some light stretches equivalent to hip openers, ahead folds, and lunges, suggests the skilled.
• Begin in a downward-facing canine posture together with your palms shoulder-width aside and your ft hip-width aside.
• From a downward-facing canine, convey your proper knee ahead in direction of your proper wrist, putting it as near your wrist as comfortably potential. Your proper ankle ought to be close to your left wrist. Your proper shin might not be parallel to the entrance of your mat.
• Decrease your hips down towards the mat. Guarantee your entrance leg is externally rotated, together with your shin angled barely outward. Your again leg ought to be prolonged straight behind you, with the highest of your foot urgent into the mat. Goal to sq. your hips as a lot as potential. This implies each hip factors are going through ahead. If this feels too intense, you’ll be able to hold your hips barely open, however work in direction of squaring them over time.
• Inhale as you lengthen your backbone, lifting your chest and drawing your shoulder blades down your again. Hold your gaze ahead or barely upward.
• In case you are snug, elevate your arms over your head. Raise your proper foot and bend your proper knee. Greedy the highest of your proper foot, place your palms over it. In case you can seize your ankle, please accomplish that. Take a deep breath out and tilt your head again till it touches your ft.
• Keep in mermaid pose for five to 10 breaths, respiratory deeply and evenly. Deal with enjoyable into the pose and releasing any rigidity.
• To return out of the pose, convey the torso ahead by straightening the top and putting your palms on the mat. Then tuck your again toes and press again into the downward-facing canine. Repeat on the opposite aspect.
• After training the mermaid pose on either side, it’s useful to carry out some counter-stretches to launch any rigidity in your hips and decrease again. Baby’s pose and seated ahead folds are glorious choices.

There aren’t any unwanted effects of training any yoga asanas, however it is very important apply yoga with warning, particularly you probably have any pre-existing circumstances. At all times seek the advice of your healthcare supplier and a yoga skilled earlier than inculcating something new in your health routine.