How to Do Multiple Variations of the Mermaid Pose

Original mermaid pose

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To do mermaid pose:

1. From downward-facing dog or tabletop position, bring your right knee toward your right hand.
2. Position the outside of your right lower leg on the floor with your foot angled over to the left side.
3. Rest your left thigh on the floor and extend your left leg straight back.
4. Press your hands into the floor, lengthen your spine, and broaden across your chest.
5. Place your right hand to the inside of your knee or on your right thigh.
6. Bend your left knee as you reach your left hand back to take hold of your left foot.
7. Draw your foot close to your body, placing it in the elbow crease of your left arm.
8. Extend your right hand overhead.
9. Bend your right elbow to take hold of your left hand.
10. Press into your lower body as you engage your core, elongate your spine, and open your chest.
11. Hold this position for up to 1 minute.
12. Slowly release your left leg back to the floor and place your hands under your shoulders.
13. Transition into child’s pose, tabletop pose, or downward-facing dog.
14. Repeat on the opposite side.

Rising mermaid pose

To do rising mermaid pose:

1. From downward-facing dog or tabletop position, bring your right knee toward your right hand.
2. Position your right shin and ankle directly under your thigh.
3. Point your foot straight back.
4. Yield your weight onto your shin as you lift your hips.
5. Bend your left knee as you reach your left hand back to take hold of your left foot.
6. Draw your foot close to your body, placing it in the elbow crease of your left arm.
7. Extend your right hand overhead.
8. Bend your right elbow to take hold of your left hand.
9. Hold this position for up to 1 minute.
10. Slowly release your back leg to the floor and place your hands under your shoulders.
11. Transition into child’s pose, tabletop pose, or downward-facing dog.
12. Repeat on the opposite side.

Low lunge mermaid pose:

To do low lunge mermaid pose:

1. Begin in a low lunge with your right knee forward.
2. Bend your left knee as you reach your left hand back to take hold of your left foot.
3. Draw your foot close to your body, placing it in the elbow crease of your left arm.
4. Extend your right hand overhead.
5. Bend your right elbow to take hold of your left hand.
6. Hold this position for up to 1 minute.
7. Slowly release your back leg to the floor and place your hands under your shoulders.
8. Transition into child’s pose, tabletop pose, or downward-facing dog.
9. Repeat on the opposite side.

As with all advanced asanas, and there are safety considerations to keep in mind.

If you try to do mermaid pose when your body isn’t open enough, you can cause stress, strain, or injury. Avoid pushing yourself into the position if you have tightness or pain in any areas of your body.

It’s better to slowly build up to the full expression of mermaid pose than to force your body into any position that could compromise your alignment and safety.

Avoid mermaid pose if you have:

• shoulder, back, or ankle pain or injury
• hip or knee concerns
• scoliosis
• spinal stenosis
• bulging or herniated discs
• high or low blood pressure
• heart disease

The most common mistake people make when attempting mermaid pose is forcing their body beyond its limits. Make sure you can do all of the preparatory poses comfortably.

Keep in mind that this pose can vary as your body changes from day to day. It may be much easier on one side of your body. Always start with the side that isn’t as easy.

Remember that your body tends to be more flexible later in the day, so adjust your practice time and expectations as necessary.

• Place a cushion, block, or folded blanket under your front-leg hip for support. This prevents you from rolling over to that side.
• Place a flat cushion or folded blanket under your back knee for cushioning and support.
• Use a yoga strap to go deeper into this pose, especially if it’s not easy to reach your back hand. Loop the strap around the arch of your foot and then reach back for the strap using your opposite hand.

Consider talking to a yoga professional if you want to improve your practice. Seek out a teacher whose style and teachings resonate with your yoga goals. Schedule a few private sessions online or at your studio.

A yoga professional can help you to take your yoga practice to the next level by tailoring the instruction to meet your needs. They can help you to improve any areas of injury.

A pro can also teach you to use the correct muscles so you’re not straining other areas.

They can teach you the preparatory poses for mermaid pose and other advanced asanas. By observing your body in each pose, they can tell you which areas of your body you need to focus on.

A yoga pro will be able to look at your body and alignment to see exactly which areas of your body need support and opening. They can also determine which parts of your body are already open and how you can deepen the pose in these areas.

A yoga teacher can also teach you more about yoga practices such as breathwork, cleansing methods, or meditation techniques. They can also help you to dive deeper into topics such as Ayurveda or yoga philosophy.

Mermaid pose can be an excellent addition to your asana practice, helping you to be flexible and open both in your body and mind. Go slowly as you work your way into this challenging and rewarding asana.

In yoga, as in life, there’s no final destination or ending point along the path of progression. Honor where you are with your body and practice each day.