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Chapter 16 – Arya

Mermaid Pose

Sanskrit: Eka Pada Raja Kapotasana

Pronounced: “Aa-kah pah-dah rah-jah cop-poh-tahs-anna”

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The mermaid

    1. Come from sitting to all four as in cat / cow from day 2.
    2. Send your right knee forward behind your right hand and move your right foot to the left behind your left hand with your entire lower leg on the floor.
    3. Stretch the left leg far back in the mat. Set if necessary. toes in the mat to spare the back knee.
    4. Return your hands to the mat next to your hips so that your back is as long and vertical as possible.
    5. Lift your chest and look straight ahead, lower your shoulders and pull your shoulder blades together behind your back.
    6. If you can, bend your back knee and grab the foot with your left hand while pulling your foot towards your butt, it’s ok to send the right butt down into the mat.
    7. Now turn the hand inwards on the inside of the foot so that you rotate outwards the shoulder and let the foot slide down along the forearm and down into the elbow so that the left hand is free and points up towards the ceiling.

Carefully lift the right arm up toward the ceiling next to the right ear, bend the arm behind the head, and grasp the left hand if possible.

  • Lift the chest, lengthen the back and let the hips sink into the mat.
  • Hold the position for 5-6 breaths.
  • Carefully get out of position and repeat with opposite legs in front.


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