Mermaid ~ Ardha Eka Pada Raja Kopotasana


Drop the pelvis, to create a lift of the chest. Root the foot to elbow crease to maintain the quadriceps stretch. Lift your front arm overhead and plug the shoulder back.


Square the pelvis and torso forward by pulling from your feet and knees into the core. Lengthen the spine and actively push out through the legs. For deeper arms, bend the elbow of the upper arm and reach for the back hand. Isometrically pull through clasp to open the chest.

Mermaid is a Invigorating , Seated , Backbend

Be sure you can comfortably hold upright pigeon pose prior to attempting this variation. For details on warming the body and moving into this pose with appropriate stages, try this sequence, Opening the Front Body.