Heart Opening Backbends: Mermaid Pose

Mermaid pose is an elegant and graceful hip and heart opening backbend that not only stretches the quads, hips, groins, back, chest and shoulders but also helps strengthen the pelvic floor.

As an advanced variation of the Pigeon Pose it’s a challenging pose and not one you can dive straight into no matter how advanced a practitioner you are.

Start with a few Cat/Cows to warm up the spine then move gently into Downward Facing Dog and then into Pigeon Pose.

• Beginning in Pigeon Pose on the right side, ensure your hips and shoulders are square toward the front of the mat and your palms are on the floor.
• Bend your left knee and bend your left foot close to your buttock.
• Reach your left arm forward to give it a gentle stretch then rotate your left shoulder to reach back and grab your left foot. You can use a yoga strap if you need to. 
• Keep a firm grip on your foot, keep your arm straight and then slowly bring your left shoulder forward.
• Pause here and breathe deeply through the stretch for a few breaths.
• To move into the full Pose slowly bring your left foot closer to your body to stretch the quads and psoas.
• When you feel comfortable, slide your left foot into your left elbow crease and reach your left hand toward the ceiling.
• Reach your right arm forward and make a big rotation in your right shoulder to allow your right hand to reach back and grab the left hand (your foot is still in the elbow crease).
• Hold here for a few breaths.
• When you’re ready, slowly release and repeat on the opposite side.