Mermaid pose: Advantages and do it

The mermaid pose is a variation of the one-legged king pigeon pose, also referred to as Eka Pada Rajakapotasana in Sanskrit. This pose is ideal for many who wish 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 beautiful tail of a mermaid. You will need to heat up your hips and thighs earlier than making an attempt this pose, identical to within the one-legged king pigeon place. This deep backbend posture is invigorating and energising and affords a number of advantages. It will possibly enhance your posture and enhance 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 here are a number 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 groups. This helps to extend hip flexibility and mobility, says yoga knowledgeable Dr Hansaji Jayadeva Yogendra.

2. Strengthens thigh muscle groups

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

3. Improves posture

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

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4. Strengthens decrease again

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

5. Provides a way of calm

The deep hip-opening and stretching on this posture can launch saved pressure 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 may probably support digestion and enhance organ operate.

7. Balances vitality circulation within the physique

Practising 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 making an attempt the Eka Pada Rajakapotasana asana, heat up your physique, particularly your hips, thighs, and again. Carry out some light stretches equivalent to hip openers, ahead folds, and lunges, suggests the knowledgeable.
• 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, convey your proper knee ahead in direction of your proper wrist, inserting it as near your wrist as comfortably doable. Your proper ankle ought to be close to your left wrist. Your proper shin will not be 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 ought to be prolonged straight behind you, with the highest of your foot urgent into the mat. Purpose to sq. your hips as a lot as doable. 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 direction of squaring them over time.
• Inhale as you lengthen your backbone, lifting your chest and drawing your shoulder blades down your again. Maintain your gaze ahead or barely upward.
• In case you are snug, increase your arms over your head. Carry your proper foot and bend your proper knee. Greedy the highest of your proper foot, place your palms over it. For those who 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. Give attention to stress-free into the pose and releasing any pressure.
• To return out of the pose, convey the torso ahead by straightening the pinnacle and inserting your palms on the mat. Then tuck your again toes and press again into the downward-facing canine. Repeat on the opposite facet.
• After training the mermaid pose on either side, it’s useful to carry out some counter-stretches to launch any pressure in your hips and decrease again. Baby’s pose and seated ahead folds are wonderful choices.

There aren’t any unwanted effects of training any yoga asanas, however it is very important follow yoga with warning, particularly when you have any pre-existing circumstances. All the time seek the advice of your healthcare supplier and a yoga knowledgeable earlier than inculcating something new in your health routine.