![]() ![]() And, as you reach back to grasp your foot, you may be tempted to simultaneously rotate your spine in the direction of your lifted leg. One important focal point of the pose is your spine, as Mermaid involves a fairly intense back bend. When you are ready to explore Mermaid Pose, you have several elements to focus on. To prepare your shoulders, practice Salabhasana (Locust Pose) and Gomukhasana (Cow Face Pose). Try hip-flexor stretches including Warriors and half or full splits. You can also practice backbends such as Ustrasana (Camel Pose) and Natarajasana (Lord of the Dance Pose). Starting with meditation and breathwork, his sequence includes practicing Marjaryasana-Bitilasana (Cat-Cow), Adho Mukha Svanasana (Downward-Facing Dog Pose), Virabhadrasana I (Warrior Pose I), and Anjaneyasana (Low Lunge) with a back bend. Yoga teacher Noah Maze, founder of the Maze Method, offers a sequence that encourages a slow build toward Mermaid Pose. This includes practicing backbends, stretching your hip flexors, and preparing your shoulders. Building Up to Mermaidīecause of the intensity of Mermaid Pose, you want to slowly build up to it by stretching and challenging yourself in poses that move your body in the same ways this elegant asana demands. Like many dramatic poses, Mermaid requires a careful, step-by-step approach to be practiced safely. ![]() Yoga teacher Kathryn Budig has called this pose “the perfect confidence booster.” It’s far from a beginner’s posture, though. It offers a strong back bend, a deep quad stretch, and ample opening in the hips and the shoulders. But this seated pose is more than just a pretty face. It’s often a go-to pose for yoga photos because of its elegant shape. It’s a version of Pigeon Pose in which your back knee is bent so that your foot is held in the crook of one elbow, and your hands are clasped behind your head. Seeing Little Mermaid references everywhere inspired us to revisit one of the most graceful postures in yoga-Mermaid Pose. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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