Mermaid Pose anatomy

Mermaid Pose · Eka Pada Rajakapotasana (Mermaid) · Tư thế nàng tiên cá

Mermaid Pose mainly works hamstrings (left), gluteus maximus (left), erector spinae, multifidus; it stretches gluteus maximus (right), piriformis (right), gluteus medius (right), iliopsoas (left); transversus abdominis stabilize.

Opening the 3D model…

Begin in Pigeon with the right shin in front and the left leg extended back. Bend the left knee, bring the left foot up toward the back and hook the top of the left foot into the crease of the left elbow. Raise the right arm, bend the elbow behind the head and interlace the fingers of both hands behind the head. Keep the hips squared forward, lift the chest, open both elbows to the sides and spread the arch through the upper back, gazing forward or slightly up. The front of the left hip and thigh, the abdomen, chest and shoulders stretch deeply, and the right glutes and outer hip stretch as in Pigeon. It needs fairly open hips, spine and shoulders: draw the foot into the elbow only as far as the knee is pain-free and the lower back isn't compressed; if you can't hook the foot yet, loop a strap around the back foot and pad the front-leg hip with a blanket. In the 3D model the left elbow rests against the left foot rather than fully hooking it.

Muscles in this pose

Working (contracting): Hamstrings (left), Gluteus maximus (left), Erector spinae, Multifidus, Biceps brachii (left), Deltoid, Serratus anterior (right)

Stretching: Gluteus maximus (right), Piriformis (right), Gluteus medius (right), Iliopsoas (left), Quadriceps (left), Rectus abdominis, Latissimus dorsi (right), Triceps brachii (right), Pectoralis major

Stabilizing: Transversus abdominis

Why these muscles work or stretch

• Hamstrings · Working (contracting): Bend the left knee to keep the foot in the elbow
• Gluteus maximus · Working (contracting): Extends the back hip, keeping the thigh down
• Erector spinae · Working (contracting): Arches the upper back and lifts the chest
• Biceps brachii · Working (contracting): Bends the left elbow to hook and hold the left foot
• Deltoid · Working (contracting): Lifts and holds both elbows open around the head
• Serratus anterior · Working (contracting): Rotates the shoulder blade upward so the right arm can reach overhead
• Gluteus maximus · Stretching: The front hip is flexed and turned out
• Iliopsoas · Stretching: The back hip extends deeply
• Quadriceps · Stretching: The left knee bends deeply with the hip extended; the rectus femoris stretches most
• Latissimus dorsi · Stretching: Stretched as the right arm reaches overhead
• Triceps brachii · Stretching: Lengthened as the right elbow bends behind the head
• Pectoralis major · Stretching: Stretched as the chest and elbows open wide
• Transversus abdominis · Stabilizing: Protects the lower back

Practice cues

• Keep the hips squared forward; don't let the left hip open out
• Lift the chest before arching; spread the bend through the upper back
• Open both elbows to the sides and rest the head into the hands; don't drop the neck back

Benefits

• Deeply stretches the hip flexors and quadriceps of the back leg
• Stretches the glutes and outer hip of the front leg
• Opens the chest and shoulders and may help improve spinal extension

Cautions / contraindications

• Avoid with a knee or hip injury, or sacroiliac joint pain
• Avoid with a back, shoulder or neck injury
• Avoid during pregnancy

Easier variations

• Loop a strap around the back foot and hold it with the hand overhead
• Place a blanket under the front-leg hip to keep the hips level

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• King Pigeon Pose Eka Pada Rajakapotasana I
• Two-Legged Inverted Staff Pose Dvi Pada Viparita Dandasana
• Half Wheel Pose (Crown on the Floor) Ardha Urdhva Dhanurasana
• Wild Thing Camatkarasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana
• Full Dancer Pose Natarajasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)