eka (one) + pada (leg) + raja (king) + kapota (pigeon) + asana (pose)
Mermaid - also known as 1-Legged King Pigeon Pose - is an intermediate seated backbend that´s an intense hip-opener - with a twist. This pose will lift & open your heart while challenging your balance just a little (well, maybe a lot). It´s vital that your body is sufficiently warm beforehand, so consider generating some heat & lubricating your joints with 3-Legged, Up & Down Dog, & Cobbler´s Pose; in fact, enter & exit the pose carefully via Down Dog. After repeating the pose on the other side (same number of breaths!), luxuriate in Reclining Hero´s Pose or Extended Child´s Pose. Mermaid encourages you to listen to your body & to acknowledge your intelligent edge: practise within your limits! Opening your hips & stretching your spine creates length & strength throughout your entire body. You´ll find that channeling the fluidity of a mermaid will also give you the confidence you need to try King Pigeon Pose - or tackle anything at all - because mermaids are, if anything, completely magical!🧜🏻♀️
Benefits:
stretches the hips, quads, groin, & shoulders
increases the flexibility & mobility of the hips
opens the chest & stretches the frontal & side torso muscles
stimulates the diaphragm
regulates digestion
tones the abdominal muscles
calms the mind
reduces stress & anxiety
promotes healing & rehabilitation of the hips & lower back.
Remember: keep your front foot flexed to help protect your knee, & your back knee should be in line with the hips. Mermaid requires open hips - you should be able to access a single Pigeon base, so make sure that you've warmed them up before entering the pose. You also have to be flexible enough so that your back & shoulders will allow your chest to come forward. Don´t force it! If you do, you may injure yourself. Flexibility comes with time, so go with the flow - you are a mermaid after all.
Props: Use a strap if you can't yet rest your foot in your elbow crease. A folded blanket or flat cushion under your hip will help if your front-leg hip doesn´t come all the way to the mat. You can also place a folded blanket or flat cushion under your back knee for cushioning & support. Your front shin should be as parallel to the front edge of your mat, but if your hips are tight, you´ll find that your front shin might angle back toward your opposite-leg hip. That´s tickety-boo, so don´t sweat it.
Avoid or Modify Mermaid Pose if you:
have had recent surgery to the shoulders, back, neck, rib cage, hips, knees, quads, hamstrings, or chronic intense pain
suffer from severe osteoporosis, scoliosis, or spinal stenosis
have bulging or herniated discs
suffer from heart disease
have a weak digestive sustem or suffer from IBD (Irritable Bowel Disease)
have high or low blood pressure
are pregnant.
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