How To Do Mermaid Pose | Yoga Progression to King Pigeon Pt 1

Transcript

hey everyone welcome back to today's episode we're going to be doing a progression towards one of the common poses called king pigeon pose king beijing pose so i have not done it before and nicole our yoga instructor will be guiding me through the progressive steps to it so follow along and let's get this done [Music] together [Music] okay narrow so coming to your hands and knees so your palms are shoulder width apart and your knees on the mat are hip width distance apart okay very good so for this pose we will do um it can be done on both sides so today we will show you on one side okay with the left leg front first okay so bringing your left knee close to your left wrist and your left foot close to your right wrist and then you slowly shift your right thigh back and down towards the mat until depending on your flexibility your hips are able to touch the mat okay so for those who have a block or even a thick book at home you can place it underneath your butt okay to help you stabilize all right okay so today's pose that we're trying to achieve it is a very deep hip opening as well as a chest opening pose okay so this is called the pigeon pose okay so for now currently daryl's um ankle is slightly turned down okay so darrell you try to keep your right leg straight back okay so you shift it a bit more towards your left yes and then you can either untuck or flex your foot okay um either it's fine okay so now daryl is using his hands to push away from the mat so that he's opening his chest okay so this helps as well with your lower back okay because the king pigeon pose is a deep back bending pose as well so this pigeon pose will help you open up your hips your glutes as well as your back okay okay so for those who are already quite uncomfortable in this pigeon pose i encourage you to stay in this pose for at least five deep breaths and then you do it for maybe a few days a few weeks until you can go to the next stage okay so let's see whether daryl can progress even further today okay so every day um our body feels feels different so always listen to your body okay so daryl now you try to bring bend your right knee bringing your right foot closer to your body very good okay so when you feel so daryl's hips are facing the front which is good okay so we try to keep our hips facing the front now slowly you extend your right arm towards the sky and then outward rotation of the shoulder and bring your palm towards your right foot okay so um in this pose okay we try to have the pump in inside in in the inner foot okay so as a guide your thumb should be facing towards the sky or the ceiling very good so darrell if you can stretch even more if your hamstrings feels alright yes you push your right foot closer towards your glute and bring your right foot on to your elbow crease okay so always take it slow okay don't enjoy your body so always listen to your body okay so we will try to bring it onto your elbow crease very good so if you can and then you can try to raise your right arm up okay so you can see right this is really um he's really opening the hips a lot okay so for those who can progress to this stage very good and you can just keep it at this pose remember to breathe through your breathe through okay deep breaths and then you just stay in this pose all right how do you feel daryl very tight in this region it's expected is expected yeah so after this right um will be the pigeon sorry the mermaid pole so the mermaid pose is when you collapse your hands together behind your head and if you can achieve the mermaid pose you can go on to the king pigeon pose okay let's see if i can do that okay so now for daryl he wants to try to achieve the mermaid pose so once you find stability okay so your weight right because you're afraid you fall backwards right so you try to use your left foot right and press into the mat to help to keep your weight grounded into the center okay so once you can you try to lift your left hand off up above your head and behind your head yes slowly okay so for yoga every pose you need to practice and always breathe through your poses and listen to your body one more time yay so once you can you clap your fingers together and then you stay in that pose for maybe five deep breaths good job daryl at least i managed okay so remember to do on to the right side okay so for this pose what darrell just did was the left foot forward so the next one you bring your right foot forward instead so everyone please remember for all yoga poses always breathe through the pose and our bodies feel different every day okay so do what your body is feeling currently for that day okay yeah so i think for in my case the progression was still the very basic one which was uh what was that pose called so that one is he's trying to achieve the mermaid the mermaid pose yeah so i think i couldn't advance to the next level yet um it really felt like it was really tight in the hips area so i have to go back and perhaps practice that daily for maybe the next week or two before i proceed on to the next level right yes okay i guess everybody has their own uh strength strength and weaknesses so just listen to your body at the end of the day and i guess the next round to challenge myself i will see if i can advance to the next progression yeah so catch us in the next follow-up video for this maybe in a week or two depending on how my progress goes so we'll catch you in the next video if you found this useful do remember to like share and and we'll see you in the next one bye [Music] you