Mermaid Pose

Ekapada Raja Kapotasana · एकपाद राज कपोतासन

Mermaid Pose

Ekapada Raja Kapotasana · एकपाद राज कपोतासन

BackbendHip Opener

Level

Advanced

Body

Backbend, Hip Opener

How to practice

Stay upright in a supported Half Pigeon, with the front heel close to your pelvis. Use a reclined figure four if you feel pressure in the front knee.

Benefits

Combines a deep front-hip and thigh stretch with chest opening and shoulder mobility.

Who should avoid or modify

Learn the variation with an experienced teacher. Do not pull the rear foot toward the head through knee, shoulder, or lower-back pain; use a simpler supported version.

Recommended next

Poses that flow naturally after this one

Intermediate0

Half Pigeon Pose

Ardha Kapotasana

Beginner0

Low Lunge

Anjaneyasana

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Downward Dog Pose

Adho Mukha Shvanasana

Counterposes

Poses that balance and release this shape

Beginner0

Corpse Pose

Shavasana

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Child's Pose

Balasana

Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Mermaid Pose

Ekapada Raja Kapotasana · एकपाद राज कपोतासन

Mermaid Pose

Ekapada Raja Kapotasana · एकपाद राज कपोतासन

BackbendHip Opener

Level

Advanced

Body

Backbend, Hip Opener

How to practice

Stay upright in a supported Half Pigeon, with the front heel close to your pelvis. Use a reclined figure four if you feel pressure in the front knee.

Benefits

Combines a deep front-hip and thigh stretch with chest opening and shoulder mobility.

Who should avoid or modify

Learn the variation with an experienced teacher. Do not pull the rear foot toward the head through knee, shoulder, or lower-back pain; use a simpler supported version.