How to do a mermaid pose?

Transcript

[Music] okay so this is part two of the video where we go from the pigeon to a mermaid pose so if you want to see how to come into a pigeon just check the previous video and I'm leaving the link in the description below and vice versa and you want to come back to this mermaid pose so once again remember to do any warm ups if you're just joining in so make sure you stretch and you know get your body warmed and open up the hips warming up in the back as well let's open up the chest and then let's just do anything you need before you come into this poses so when you're ready just go ahead and bring yourself into it all for a position once again you tuck the toes here [Music] then just Center I say breathing and when you inhale push the licks up and exhale into your downward-facing dog just walk the dog here to give the back of the legs a nice good stretch pat on the feet and then once it satisfied coming to a tree legged dog bend a knee bring the right leg forward to touch the back to the right knee behind your palm and just slide the left leg back so see here you can flip the toe look forward shift the hips forward lift the hip up slightly if it's a bit tight place the palms on the legs to give yourself a little bit of lift if you have blocks you can slide a block underneath that right by your thing so I'd be flexible go ahead and sink down into the deeper pigeon [Music] and bring the back leg to a bend once again looking forward and just use the muscle of the legs to bring the leg closer to you let's open up the shoulders do a couple of shoulder rotations here drawing big circles then once you feel warm and you feel the mobility go ahead and stretch in to to grab the leg it's option to just hold the toes or if you feel a little bit more flexible and try to pull the leg closer try to face the hips forward if you are just holding the toes if you feel you can go into a different variation go ahead and bring the foot into the crease off your elbow and then once you turn out the hip and you can see it's a hip opening it's also back bend so I say heart opening so if you feel comfortable here go ahead and lift that right arm up another variation is to bring the palms to touch behind your hand make sure shoulders on left eye is pulling down well this is your mermaid so kick the leg into the arm to pull your body up to lift a chest out option to look down if that's comfortable for your neck then when you're ready just release and come out the same way that you came into the pose slowly releasing the leg bring the body back down and hips to face forward come into your resting pigeon or you can save it it palms up then once you're ready you just push yourself up if you're relying in the pigeon come into a plank and push the hips up so the ceiling taking an active restorative force here and coming to and why Lake Charles pose if you like to now we're gonna continue on the opposite leg here so when you're ready just come back into the same all-fours position tucking the toes right and once you feel you've got the right alignment go ahead and push your hips up into the ceiling and start to paddle the feet to warm up the back of the legs once again warm up the back when you're ready kick the left leg out into its really good dog drag the leg forward and drop the near slide and he left me to the last - your pigeon pose hips are facing forward keeping it a top are flipped on the back foot slowly find yourself to sink deeper into the pose to come closer to the met and peel your body away from the legs are sitting upright and tall let's go ahead and do it at shoulder rotations here again for a couple of times and once you feel warm and ready go ahead and lift the back leg up engage the neck muscles so you can pull it in closer option to grab the toes and if you're just grabbing the toes but sure you bring the hips for it you're coming into a former meatballs then the hip will open up to the right side this time option to bring the tools into the crease of the left sorry other right palm and bring the left that up to balance so now you can see the back view of how we grabbed applying their tips and problems together kick into the elbow to lift the chest up and when you're ready just exit the same way that you came into the pose slowly releasing out of the pose releasing the back leg bring your hips back to be squared and facing forward and come into your pigeon [Music] option to come into a sleeping pinching or just come to an active pigeon and when you're ready just walk your palms up to create a sleeping vision tuck the back toes lift yourself off and drag the lake into the back delete the left [Music] facing dog pedal the feet here a little bit catch your breath before coming to my leg a child go ahead and catch your breath here and you can repeat on both sides deepening the pose each time we're trying different variations of the Merriman [Music] this is quite a nice good stretch to get the leg area in the mini backbend so some chests so I hope you enjoyed the video and getting to disposing we did experiment when you're trying to do this pose and see kind of variations how much more you want to go into the pose thanks for watching