Mermaid Yoga Pose: Steps, Benefits, Variations and Modification

Written By Elyce Neuhauser

| Updated on  May 15, 2024
Mermaid Yoga Pose: Steps, Benefits, Variations and Modification

In this article, we explore Mermaid Yoga pose Step by Step. Mermaid Yoga Pose is a more difficult version of One-Legged King Pigeon Pose (Eka Pada Rajakapotasana). It opens the hips and bends the back even more. As you do the Mermaid Yoga Pose, picture your legs and hips as the tail of a mermaid (or merman), with all the looseness and flexibility of a creature that swims in the water. You can try Mermaid Yoga Pose in several different ways, no matter what level you are at in your practice.

The Pigeon prep form is probably what you've done in yoga class. The Mermaid yoga pose is an in-between that can be a great way to go deeper. Take some time to play around grabbing your back foot and moving your legs, even if you're not quite ready for Mermaid.

Remember, this is a more difficult pose; you should only do it after learning the Mermaid Pose. Some people think it's harder than the One-Legged King Pigeon Pose and say you should only move on to Mermaid once you're good at that. For the Mermaid Pose yoga pose, your hips need to be very open, so make sure you've done some poses before to make that area more flexible. If not, you could hurt your knees or strain the muscles that bend your hips and knees.

Mermaid Yoga Pose Steps

  • Start by putting your right leg forward in Pigeon prep.
  • In this case, bend your back knee on the left side and grab your left foot with your left hand.
  • Place your left foot in the bend of your left arm. You can stop here or proceed to the next step.
  • Straighten out your right arm and point it up at the sky. Put your right hand behind your head and bend your arm.
  • Meet your hands. Put your right arm around the back of your head.
  • Be careful not to fall on your right hip. Face the front of your mat with your chest up.
  • Let go of your foot and slowly and carefully lower your leg. Then, pose again, this time with your left knee forward.

Benefits of Mermaid Yoga Pose 

  • The hips, legs, groin, and shoulders stretch in this pose.
  • It opens the heart as well.
  • Your hips, shoulders, and back will become very flexible as you work up to this pose.
  • You'll also have to work on keeping your balance.
  • When you do this pose, your flexibility will get even better, which will help you in your everyday life.

Variations of Mermaid Yoga Pose 

  1. Half Mermaid Pose: Follow the same steps as before, but don't bend the knee on the back leg. Keep it straight.
  2. Bound Mermaid Pose: Put your hands together and reach your upper arm behind your back. This will stretch your shoulders and chest even more.
  3. Floating Mermaid Pose: To make this pose[1] harder, stand on the side of your foot, and lift your bottom hip off the floor.

Mermaid Yoga Pose Modifications

  • Support your hips and keep your body aligned with yoga blocks or bolsters.
  • Put a blanket or cushion under your knee for extra comfort and support.
  • For more support and balance, work out against a wall.

Mermaid Yoga Pose Tips

When practicing Mermaid Yoga Pose, it's important to remain calmly focused while maintaining alignment. Keep the following information in mind when practicing this pose:

  1. The posture will be harder if your front knee is farther forward. You will have to bend your front knee apart. If you keep at it, you can eventually bring your shin closer to the front edge of the tangle.
  2. Keep your front foot bowed to secure your knee.
  3. Lift your back with the assistance of your legs. Utilizing your legs while posture will help prevent your lower back from crushing.
  4. Amid the posture, keep your spine always lifting and expanding.
  5. Pay consideration to your body and, as it were, do what you'll handle. Do not attempt to thrust the backbend. Instep, take your time, and hone a parcel.


To summarize, the mermaid yoga pose stands for beauty, control, and internal adjustment. Acknowledge how adaptable it is to mend your body, intellect, and soul. Plunge profound into hone to discover quality and peace inside.

Read More: Yoga Poses Crossword to Refresh Your Mind and Body


  1. Is the Mermaid pose suitable for fledglings?

The mermaid position requires hip flexibility and adjustment, making it troublesome for beginners. Begin with altered varieties and progress as you gain quality and certainty.

  1. How can I progress my hip adaptability for the mermaid yoga pose?

Perform hip-opening developments, including pigeon position, reptile posture, and butterfly extension. Adaptability requires tolerance and reliable practice.

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