Mermaid

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Side Bend, Hip Opener, Seated & Floor, Seated, Stretch, Chest Opener
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Psoas, Wrists & Arms
Chakras:	Base
Therapy:	Back Pain, Poor Posture, Stress, Depression
Drishti:	Tip Of Nose
Dosha:	Pitta, Kapha

Extend left arm straight up above head. Left shoulder down. Bring inside of arm close to the ear. Keep left hip grounded as you lengthen your spine. Extend spine up until you have nowhere left to go with the stretch but to take it over to the side. Move support hand further away from body to increase the stretch (or fold supporting elbow onto the floor). Keep shoulders down even at the farthest point of your reach. Repeat on the other side.

Lengthens and strengthens lateral obliques.

A) Do arm circles at the top of the stretch. B) Do a side lift at the top of the stretch. C) Sit with the leg extended in front.

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Mermaid Pose FAQs

What are the energetic and emotional benefits of the pose?

Mermaid Pose opens the chest which improves posture and confidence. It stretches the shoulders which get tight from "everyday stress". It stretches the hips which also suffer from tightness due to all the sitting we do. It strengthens the core which improves confidence and feeling of groundedness. It provides a backbend that improves posture and naturally releases happy endorphins. It's also a balance pose. When you balance something amazing happens. You instantly align your body’s centre of gravity with the earth’s gravitational field. You are placing yourself in perfect physical equilibrium with a fundamental force of nature. The continued effort to balance and rebalance brings your nerve impulses, thoughts, emotions, and consciousness into balance. That's why you feel calm when you try to balance and become balanced.

Can it help silence the inner critic?

Whenever you fall out of a balance pose, you may hear the internal critic saying, “What’s wrong with me? I should be able to do this." The trick is to respond by saying something like: "My ego is okay with losing control. I'm going to just keep on keeping on."

Can I use a band when practising the pose?

Yes.

Can I use the pose for a gentle Pilates warm-up?

Yes. It makes a perfect warm-up pose.

What are some advanced versions of the pose?

Version I: Do arm circles at the top of the stretch.

Version II: Do a side lift at the top of the movement. After your arm is as far overhead and to the side as comfortable, raise the lower hip off the floor.

What are the top three mistakes people make in this pose?

Arched Back: Stay flat. Do not arch your back.

Craned Neck: The head moves in alignment with the spine. Don't crane your neck out of this alignment.

Over-stretching: Stretch only as far as you can with good form and no discomfort. Have patience and wait until your body is ready to deepen the stretch.

Raised Shoulders: Keep shoulders down.

What modifications do you recommend?

Leg Extended In Front: If you can't sit in the Z leg position without discomfort, position your back leg more to the side. If that is still uncomfortable, sit with the leg extended in front (or with both legs folded in front).