Sanskrit: Eka Pada Rajakapotasana (variation Mermaid)
Type: Backbend
Opens: Front chest, torso, shoulders
Step-By-Step Instructions:
- Start in downward facing dog
- Lift your right leg up and keep both hips square, right toes point down
- Exhale to draw the right knee to the right wrist crease coming into pigeon pose
- Stay upright, use props if needed on either side of you to find your balance
- Press the right shin down into the mat
- Imagine squeezing the legs together and feel a gentle lift in the hips, creating a strong foundation
- Bend the left knee and point your toes up
- Make a big circle with the left arm to capture the top of the left foot
- Bend the left elbow and allow your left heel to hug into the sitting bones
- Slide the left foot into the left elbow crease and pull up
- Find engagement in the belly as you hug the naval up and in
- Reach the right arm up toward the ceiling
- Bend at the right elbow and press the back of the head into the right arm
- Clasp the right hand with the left and bring focus to the breath
- Hold for 2 inhales and two exhales
How to exit the posture:
- Release the right hand down to the mat
- Gently release the left foot long behind you
- Plant the palms on the mat and float the right leg up and back
- Bend at the knee and make circles with the knee and ankle
- Come back to downward facing dog and repeat on the other side