Mermaid Pose

How to

1. Begin in a seated position, extending both legs straight in front of you, sitting upright on your sit bones.
2. Bend your right knee and bring your right foot close to the inner thigh of your left leg, letting the knee fall outward.
3. Bend your left knee, drawing your left heel towards your left hip, and position the left shin parallel to the front of your mat.
4. Lift your right arm overhead and bend the elbow to bring the right hand between your shoulder blades.
5. Reach your left arm behind your back to clasp the right hand, or use a strap if your fingers do not reach.
6. Engage your core, lift through the chest, and draw the shoulder blades down your back.
7. Direct your gaze (drishti) softly at a point in front of you to maintain balance and focus your breath evenly, inhaling and exhaling through the nose.
8. To exit, release the clasp of your hands, straighten both legs forward, and return to a seated position.

Benefits

• Enhances flexibility in the hip flexors and quadriceps.
• Improves shoulder and chest mobility.
• Strengthens the core and stabilizes the spine.
• Promotes balance and coordination.
• Encourages a deep sense of focus and concentration.
• Opens the heart center, fostering emotional release and stress reduction.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher