Back foot toward the headFront knee openGaze forward, chin levelChest open, ribs liftedHips groundedMermaid (Pigeon variation)
Mermaid Pose
Read what the gnome says
Mermaid! From pigeon, bend the back knee and catch the foot with the same-side hand. Square the hips, lift the chest, and bring the elbow up and over. Keep the front hip grounded and the ribs in. Breathe, graceful gnome of the sea.
Works on Hip flexors · Quadriceps · Obliques
How to do it
- Start in a low lunge, front shin angled across, back leg long.
- Bend the back knee and catch the foot with the same-side hand.
- Reach the other arm over the head to join, lift the chest and hold; switch sides.
Common mistakes
- Don’t force the foot toward the head.
- Don’t let the hips tip to one side.
- Don’t crunch the lower back: lift through the chest.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Backbend
Bow PoseIntermediate
Bridge with Arms OverheadIntermediate
Camel PoseIntermediate
Frog Pose (backbend)Intermediate
Half Bow PoseIntermediate
Half Frog PoseIntermediate
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