MermaidSave PDF

Eka Pada Rajakapotasana

ek-uh PAH-dah RAH-jah-kahp-oh-TAH-sah-nah

Pose categories

Back bends, Hip openers

Primary body parts engaged

Glutes & Hip Flexors, Quadriceps, Spine

Secondary

Abs, Chest, Knees, Shoulders

Opens chest, stretches spine and hips

Stretches abdominal organs

Brings confidence and playfulness

How to perform Mermaid

Begin in Downward Facing Dog. With an exhale place your left knee on the floor in between your hands, left ankle behind right wrist.
Lower your right knee to the floor, scooting your leg back so that both hips are near the floor. Untuck the back toes. Check that your back leg is extended straight behind you. Rise onto your fingertips and lengthen your spine.
Bend your right leg and hook your elbow around the ankle with an exhale.
Reach your left arm toward the sky with an inhale. Bend your elbow and bringing your forearm behind your head, hook your hands together.
Hold the pose and take slow, deep breaths.
Release your hands and back leg. Place both hands on the floor. Tuck your back toes under and carefully push yourself back to Downward Facing Dog with an exhale. Change sides.

Alignment cues

Square hips toward front of mat
Scissor legs toward one another
Breathe deeply
Flex front foot
Lift and extend spine

Modification: Keep the front hand on the floor.

Avoid this pose if you have knee or sacroiliac injury.

More yoga poses to discover

Eye of the Needle · Sucirandhrasana

Half Bound Lotus Standing Forward Bend · Ardha Baddha Padmottanasana

Hero · Virasana

Browse all yoga poses

Mermaid (Eka Pada Rajakapotasana in Sanskrit) is an intermediate yoga pose that belongs to the back bends and hip openers categories. This asana targets glutes & hip flexors, quadriceps and spine, and also involves abs, chest, knees and shoulders muscles. Mermaid stretches abdominal organs; opens chest, stretches spine and hips and also brings confidence and playfulness. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.