The mermaid pose is a variation of the one-legged king pigeon pose, also known as Eka Pada Rajakapotasana in Sanskrit. This pose is perfect for those who want to deepen their backbend and open their hips more. When you perform Matsyakanya Yogasana, you should feel the fluidity of the mythical aquatic creature and your legs and hips form the graceful tail of a mermaid. It’s important to warm up your hips and thighs before attempting this pose, as in the one-legged king pigeon position. This deep backbend pose is stimulating and energizing and offers many benefits. It improves your posture and increases flexibility among other things. Read on to know the benefits of mermaid pose.

What are the benefits of Matsyakanya Pose or One Leg Rajakapotasana?

Here are some potential benefits of mermaid pose:

1. Increases hip flexibility and mobility

This pose deeply stretches the hip flexors, piriformis and gluteal muscles. It helps increase hip flexibility and mobility, says yoga expert Dr Hamsaji Jayadeva Yogendra.

2. Strengthens thigh muscles

It stretches and lengthens the thigh muscles, including the quadriceps and hamstrings. It helps in strengthening the thigh muscles.

3. Improves posture

It helps to open up the chest and shoulders, improves sitting posture and posture.

4. Strengthens the lower back

It not only expands and opens the chest and shoulders, but also releases tension in the hips and lower back, the expert says.

5. Gives a sense of calmness

Deep hip-opening and stretching in this pose releases stored tension and stress. It promotes a sense of relaxation and calmness.

6. Improves digestion

The contraction of the abdomen in this pose stimulates the abdominal organs. It helps digestion and improves organ function.

7. Balances the flow of energy in the body

Practicing this yoga asana helps balance the flow of energy in the body, especially in the hips, pelvis and lower spine.

How to do mermaid pose?

Here is a complete guide to doing mermaid pose.

• Before attempting the Eka Pada Rajakapotasana asana, warm up your body, especially your hips, thighs and back. Perform some gentle stretches like hip openers, forward folds and lunges, experts suggest.
• Begin in downward facing dog pose with your hands shoulder-width apart and your feet hip-width apart.
• From downward facing dog, bring your right knee forward toward your right wrist, keeping it as close to your wrist as is comfortable. Your right ankle should be near your left wrist. Your right shin may not be parallel to the front of your mat.
• Lower your hips toward the mat. Make sure your front leg is externally rotated so that your shin is at a slight outward angle. Extend your back leg straight behind you and press the top of your foot into the mat. Aim to square your hips as much as possible. This means that both hip points are facing forward. If this feels too extreme, you can keep your hips slightly open, but work to square them over time.
• Inhale as you lengthen your spine, lift your chest, and pull your shoulder blades into your back. Keep your gaze forward or slightly upward.
• If you are comfortable, raise your arms above your head. Lift your right foot and bend your right knee. Hold the top of your right foot and place your hands on it. If you can hold your ankle, please do so. Take a deep breath and tilt your head back until it touches your feet.
• Stay in mermaid pose for 5 to 10 breaths, breathing deeply and evenly. Focus on relaxing into the pose and releasing any tension.
• To come out of the pose, straighten the head and bring the torso forward by placing your palms on the mat. Then tuck your back toes and press back into downward facing dog. Repeat on the other side.
• After practicing mermaid pose on both sides, it is beneficial to do some counter stretches to release any tension in your hips and lower back. Child’s pose and seated forward folds are excellent options.

Practicing yoga asanas does not have any side effects, but it is important to practice yoga carefully, especially if you have pre-existing conditions. Always consult your health care provider and yoga practitioner before adding anything new to your fitness routine.