Pose of the Month: Mermaid

Author: Jackieb / Date: 12-09-2014 / Tag: Full Circle Yoga, Yoga Studio, Longmont CO, Mermaid Pose, Jackie Boeheim /

If you’re looking for a challenging pose to restore your hip flexors and quads, Mermaid Pose may be the posture for you. This advanced version of Pigeon requires both determination and zeal, and while it’s an impressive display, it should be performed with mindfulness.

Mermaid provides a deep stretch in your lower back while strengthening your core and pelvic floor. You will feel an expansion in your chest, encouraging a beautiful heart opener that allows you to deepen your emotions.

The first stage of this pose is Pigeon, a common hip opener in many yoga classes. It’s natural for yogi to experience an emotional breakthrough in Pigeon, often times laughing or crying. Once fully relaxed into this pose, you’re able to enjoy and reflect upon your sentiments.

Getting into Mermaid takes practice and patience, if you don’t succeed on your first try, take a break. It’s important to pay respect to your muscles, physique and stamina; if you’re feeling harmful pressure than it’s not right for your body. Start slow, stay strong and remain positive.

Mermaid Pose

  • From Downward Facing Dog: Inhale your right leg high, exhale and send your shin behind the wrists in a diagonal line, drop the back knee. (Flex your front foot towards your knee).
  • Invigorate your pelvic floor by encouraging stability through your legs (your legs are a powerhouse of strength in this pose).
  • Bend the back leg (in this case, your left leg) and bring the foot towards your body.
  • Once comfortable, begin to reach back with your left hand and secure the foot in your grip (avoiding the ankle). Exhale, and sink a little deeper, sliding your foot along the inside of your inner arm.
  • On your next inhale, bend your right arm directly back until it meets your left hand and traction your elbow towards the sky. Exhale your tailbone downward and focus your gaze.
  • Repeat the left side


  • If you’re feeling a great deal of pressure on your back knee, place a blanket underneath to create a cushiony surface.
  • The action of drawing your hands together is a beautiful version of this pose, if clasping your hands causes unnecessary strain in your joints, back out of the pose.

This advanced pose will offer a loving challenge to your daily practice, if you need hands-on assistance in getting in and out of the pose, ask for one of our instructors!