I am often called a mermaid. Being out on the water every day, practicing SUP Yoga at Vitamin SEA Cayman has clear advantages. So, here is one of my favorite poses: Mermaid aka Pada Rajakapotasana.
Mermaid pose has many benefits for both the body and mind. The pose opens the chest and shoulders while it strengthens the core, the pelvic floor, hip flexors, quads and lower back, bringing increased flexibility and balance all at the same time. This pose also boosts the reproductive and digestive systems.
Mermaid Pose is powerful for how it opens up the Root, Heart and Throat chakras. Yes, I said chakras. Located in the pelvis, the Root Chakra is associated with who we are as individuals, our feelings of safety, security and grounding. When the root chakra is activated, we feel a sense of calm and steady energy. The Heart Chakra, found in the chest, is associated with feelings of love, compassion, kindness and respect. When we activate the heart, we feel more connected to ourselves and others. The Throat Chakra connects us to our voices and our ability to speak and express ideas clearly. The Throat Chakra can effectively help us communicate our needs, set boundaries and communicate core feelings.
Try this quick warm up sequence to open up the body for Mermaid Pose on your SUP.
Down Dog
3 Legged Dog w/ knee stacked
Low Lunge
Warrior 1
Malasana (Yogi Squat)
Hero’s pose
1/2 Pigeon Pose
You are now ready to begin the Mermaid Pose
1. Once you are in Pigeon Pose, lift the upper body and walk the hands in towards the sides of your body.
2. Assuming that your right knee is forward, square your chest towards the front of the board, and bend the left knee towards the back of your body. Engage your left quad and press down
to activate the hips. Hold your bandas to activate the pelvic floor and lift and balance.
3. Slightly rotate the left shoulder and side towards the left foot. Keep your right hand down for balance as you reach the left arm back to grab hold of the left foot.
4. Now, slide your left foot into your left elbow and bend the elbow to 90 degrees, fingertips reaching upwards.
5. Reach the right arm upwards, bend the elbow and reach the right hand back to hold onto the left hand.
6. Once the bind is created with your hands, press the left foot firmly into the elbow and rotate the chest towards the front of the board.
7. Lift your gaze, smile from the corners of your mouth and soften the breath. Hold for 5 to 6 counts.
8. Then, slowly release the left foot down onto the board with care, unwind to Downward Dog
9. Now repeat, placing the left knee forward and right foot in the crook of your elbow. You are now a real life mermaid!
If you are new to this posture, start practicing with the added support of a yoga strap looped around the foot behind your head.
Happy Mermaiding!
Kiristin Cousins
Vitamin SEA Cayman