Channel Your Inner Ariel With Mermaid Pose—Here’s How to Add It to Your Yoga Practice

Mermaid pose helps improve your flexibility, balance, core strength, and more.

Here’s exactly how to do it, plus variations to try.

Like anyadvanced yoga pose, it requires a thoughtful approach and proper preparation.

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Always listen to your body and respect your limits, she says.

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The benefits of mermaid pose

Two young women practicing ballet with a teacher in the dance hall.

a yoga and movement teacher and the creator ofDance Flow Yoga

This is one of Stantss top recommendations to assist students struggling with flexibility.

Stants suggests this as a way to still benefit from the stretch while gradually opening the shoulder.

Woman doing hip exercises

This variation intensifies the chest opening and challenges balance, making it a great progression for seasoned practitioners.

This variation opens your chest and intensifies the shoulder stretch, perfect for advanced practitioners seeking a deeper challenge.

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Your hips arent aligned

Ensure your hips are squared toward the front of the mat.

If theyre tilting to one side, use ayoga blockunder the hip of your front leg to level them.

You force the bind

Dont rush into the bind.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

a yoga and movement teacher and the creator ofDance Flow Yoga

You over-arch your lower back

Engage your core to avoid collapsing into your lower back.

Think about lengthening your spine rather than simply bending backward.

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Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles