How to do mermaid pose and 7 benefits of this Eka Pada Rajakapotasana variation

The mermaid pose is a variation of the one-legged king pigeon pose, often known as Eka Pada Rajakapotasana in Sanskrit. This pose is ideal for many who need to deepen their backbend and open their hips even additional. If you carry out the mermaid yoga asana, you need to really feel the fluidity of the legendary aquatic creature, and visualise your legs and hips forming the stunning tail of a mermaid. It is very important heat up your hips and thighs earlier than trying this pose, similar to within the one-legged king pigeon place. This deep backbend posture is invigorating and energising and gives a number of advantages. It might probably enhance your posture and improve flexibility, amongst different issues. Learn on to know the advantages of the mermaid pose.

What are the advantages of mermaid pose or Eka Pada Rajakapotasana?

Listed below are a few of the potential advantages of the mermaid pose:

1. Will increase hip flexibility and mobility

This posture deeply stretches the hip flexors, piriformis, and gluteal muscle mass. This helps to extend hip flexibility and mobility, says yoga professional Dr Hansaji Jayadeva Yogendra.

2. Strengthens thigh muscle mass

It stretches and elongates the thigh muscle mass, together with the quadriceps and hamstrings. This helps to make the thigh muscle mass stronger.

3. Improves posture

It helps to open up the chest and shoulders, counteracting the results of sitting for lengthy durations and enhancing posture.

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4. Strengthens decrease again

It not solely stretches and opens the chest and shoulders, but additionally releases stress within the hips and decrease again, says the professional.

5. Provides a way of calm

The deep hip-opening and stretching on this posture can launch saved stress and stress. This promotes rest and a way of calm.

6. Improves digestion

The compression of the stomach on this pose can stimulate the stomach organs. This could probably support digestion and enhance organ perform.

7. Balances vitality circulation within the physique

Training this yoga asana helps steadiness the vitality circulation within the physique, notably within the hips, pelvis, and decrease backbone.

Find out how to do mermaid pose?

Here’s a full information to do the mermaid pose.

• Earlier than trying the Eka Pada Rajakapotasana asana, heat up your physique, particularly your hips, thighs, and again. Carry out some mild stretches equivalent to hip openers, ahead folds, and lunges, suggests the professional.
• Begin in a downward-facing canine posture together with your palms shoulder-width aside and your ft hip-width aside.
• From a downward-facing canine, deliver your proper knee ahead in the direction of your proper wrist, putting it as near your wrist as comfortably attainable. Your proper ankle needs to be close to your left wrist. Your proper shin is probably not parallel to the entrance of your mat.
• Decrease your hips down towards the mat. Guarantee your entrance leg is externally rotated, together with your shin angled barely outward. Your again leg needs to be prolonged straight behind you, with the highest of your foot urgent into the mat. Intention to sq. your hips as a lot as attainable. This implies each hip factors are going through ahead. If this feels too intense, you’ll be able to preserve your hips barely open, however work in the direction of squaring them over time.
• Inhale as you lengthen your backbone, lifting your chest and drawing your shoulder blades down your again. Preserve your gaze ahead or barely upward.
• In case you are comfy, increase your arms over your head. Raise your proper foot and bend your proper knee. Greedy the highest of your proper foot, place your palms over it. In the event you can seize your ankle, please accomplish that. Take a deep breath out and tilt your head again till it touches your ft.
• Keep in mermaid pose for five to 10 breaths, respiration deeply and evenly. Concentrate on stress-free into the pose and releasing any stress.
• To return out of the pose, deliver the torso ahead by straightening the top and putting your palms on the mat. Then tuck your again toes and press again into the downward-facing canine. Repeat on the opposite aspect.
• After working towards the mermaid pose on each side, it’s useful to carry out some counter-stretches to launch any stress in your hips and decrease again. Baby’s pose and seated ahead folds are wonderful choices.

There aren’t any negative effects of working towards any yoga asanas, however you will need to apply yoga with warning, particularly when you’ve got any pre-existing situations. At all times seek the advice of your healthcare supplier and a yoga professional earlier than inculcating something new in your health routine.