%PDF- %PDF-
Mini Shell

Mini Shell

Direktori : /var/www/html/diaspora/api/public/js/mgdt3c/cache/
Upload File :
Create Path :
Current File : /var/www/html/diaspora/api/public/js/mgdt3c/cache/966fb66b6eab0c6a338d80816f16ae7e

a:5:{s:8:"template";s:15664:"<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="utf-8"/>
<meta content="width=device-width, initial-scale=1.0, minimum-scale=1.0" name="viewport"/>
<title>{{ keyword }}</title>
<link href="//fonts.googleapis.com/css?family=Open+Sans%3A200%2C300%2C400%2C700%2C800%2C500%7CPoppins%3A200%2C300%2C400%2C700%2C800%2C500%7C&amp;subset=cyrillic%2Ccyrillic-ext%2Cgreek%2Cgreek-ext%2Ckhmer%2Clatin%2Clatin-ext%2Cvietnamese&amp;ver=5.3.2" id="porto-google-fonts-css" media="all" rel="stylesheet" type="text/css"/>
<style rel="stylesheet" type="text/css">@charset "utf-8";@media print{*,::after,::before{text-shadow:none!important;box-shadow:none!important}a,a:visited{text-decoration:underline}h2,h3{orphans:3;widows:3}h2,h3{page-break-after:avoid}}*,::after,::before{box-sizing:border-box}html{font-family:sans-serif;line-height:1.15;-webkit-text-size-adjust:100%;-ms-text-size-adjust:100%;-ms-overflow-style:scrollbar;-webkit-tap-highlight-color:transparent}@-ms-viewport{width:device-width}header{display:block}body{margin:0;font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,"Helvetica Neue",Arial,sans-serif,"Apple Color Emoji","Segoe UI Emoji","Segoe UI Symbol";font-size:1rem;font-weight:400;line-height:1.5;color:#212529;text-align:left;background-color:#fff}h2,h3{margin-top:0;margin-bottom:.5rem}ul{margin-top:0;margin-bottom:1rem}a{color:#e8256c;text-decoration:none;background-color:transparent;-webkit-text-decoration-skip:objects}a:hover{color:#ae124b;text-decoration:underline}a{touch-action:manipulation}::-webkit-file-upload-button{font:inherit;-webkit-appearance:button}h2,h3{margin-bottom:.5rem;font-family:inherit;font-weight:500;line-height:1.2;color:inherit}h2{font-size:2rem}h3{font-size:1.75rem}.container{width:100%;padding-right:15px;padding-left:15px;margin-right:auto;margin-left:auto}@media (min-width:576px){.container{max-width:540px}}@media (min-width:768px){.container{max-width:720px}}@media (min-width:992px){.container{max-width:960px}}@media (min-width:1200px){.container{max-width:1170px}}.row{display:-webkit-flex;display:-moz-flex;display:-ms-flexbox;display:flex;-webkit-flex-wrap:wrap;-moz-flex-wrap:wrap;-ms-flex-wrap:wrap;flex-wrap:wrap;margin-right:-15px;margin-left:-15px}.col-lg-12{position:relative;width:100%;min-height:1px;padding-right:15px;padding-left:15px}@media (min-width:992px){.col-lg-12{-webkit-flex:0 0 100%;-moz-flex:0 0 100%;-ms-flex:0 0 100%;flex:0 0 100%;max-width:100%}}.clearfix::after{display:block;clear:both;content:""}  @font-face{font-family:Poppins;font-style:normal;font-weight:200;src:local('Poppins ExtraLight'),local('Poppins-ExtraLight'),url(http://fonts.gstatic.com/s/poppins/v9/pxiByp8kv8JHgFVrLFj_V1s.ttf) format('truetype')}@font-face{font-family:Poppins;font-style:normal;font-weight:300;src:local('Poppins Light'),local('Poppins-Light'),url(http://fonts.gstatic.com/s/poppins/v9/pxiByp8kv8JHgFVrLDz8V1s.ttf) format('truetype')}@font-face{font-family:Poppins;font-style:normal;font-weight:400;src:local('Poppins Regular'),local('Poppins-Regular'),url(http://fonts.gstatic.com/s/poppins/v9/pxiEyp8kv8JHgFVrFJA.ttf) format('truetype')}@font-face{font-family:Poppins;font-style:normal;font-weight:500;src:local('Poppins Medium'),local('Poppins-Medium'),url(http://fonts.gstatic.com/s/poppins/v9/pxiByp8kv8JHgFVrLGT9V1s.ttf) format('truetype')}@font-face{font-family:Poppins;font-style:normal;font-weight:700;src:local('Poppins Bold'),local('Poppins-Bold'),url(http://fonts.gstatic.com/s/poppins/v9/pxiByp8kv8JHgFVrLCz7V1s.ttf) format('truetype')}@font-face{font-family:Poppins;font-style:normal;font-weight:800;src:local('Poppins ExtraBold'),local('Poppins-ExtraBold'),url(http://fonts.gstatic.com/s/poppins/v9/pxiByp8kv8JHgFVrLDD4V1s.ttf) format('truetype')} html{direction:ltr;overflow-x:hidden;box-shadow:none!important}body{margin:0}.row:after,.row:before{display:none}@media (max-width:575px){body{font-size:13px}}h2,h3{font-weight:200;letter-spacing:-1px;margin:0;text-transform:none}h2{font-size:2.2em;font-weight:300;line-height:40px;margin:0 0 32px 0}h3{font-size:1.8em;font-weight:400;letter-spacing:normal;line-height:32px;margin:0 0 20px 0}@media (max-width:575px){h2{line-height:40px}}.toggle>label:selection{background:0 0}body a{outline:0!important}li{line-height:24px}.menu-item{margin-bottom:40px}.mega-menu{margin:0;padding:0;list-style:none}.mega-menu:after,.mega-menu:before{content:" ";display:table}.mega-menu:after{clear:both}.mega-menu li.menu-item{display:block;position:relative;margin:0}.mega-menu li.menu-item>a{display:block;text-decoration:none;text-align:left;position:relative;outline:medium none;margin-top:0;margin-bottom:0;line-height:24px;font-weight:400;font-family:inherit;font-size:inherit}.mega-menu li.menu-item>a:hover{z-index:1}.mega-menu>li.menu-item{float:left;margin-right:2px}.mega-menu>li.menu-item:last-child{margin-right:0}.mega-menu>li.menu-item.narrow{position:relative}.mega-menu>li.menu-item>a{display:inline-block;font-size:.8571em;font-weight:700;line-height:20px;padding:9px 12px 8px}.mega-menu>li.menu-item:hover>a{color:#fff}.mega-menu>li.menu-item.has-sub:hover{z-index:111}.mega-menu>li.menu-item.has-sub:hover>a{margin-bottom:-3px;padding-bottom:11px}.mega-menu .popup{position:absolute;left:0;text-align:left;top:100%;display:none;margin:2px 0 0;z-index:111;min-width:100%}.mega-menu .popup>.inner:after,.mega-menu .popup>.inner:before{content:" ";display:table}.mega-menu .popup>.inner:after{clear:both}.mega-menu.effect-down .popup{top:-2000px}.mega-menu.effect-down>li.menu-item .popup{-webkit-transition:transform .2s ease-out;-moz-transition:transform .2s ease-out;transition:transform .2s ease-out;-webkit-transform:translate3d(0,-5px,0);-moz-transform:translate3d(0,-5px,0);-ms-transform:translate3d(0,-5px,0);-o-transform:translate3d(0,-5px,0);transform:translate3d(0,-5px,0)}.mega-menu.effect-down>li.menu-item:hover .popup{top:100%;-webkit-transform:translate3d(0,0,0);-moz-transform:translate3d(0,0,0);-ms-transform:translate3d(0,0,0);-o-transform:translate3d(0,0,0);transform:translate3d(0,0,0)}.mega-menu.show-arrow>li.has-sub>a:after{display:inline-block;content:"";font-family:FontAwesome;font-weight:400;font-size:1em;margin:0 0 0 5px;line-height:1}#header{clear:both}#header a,#header a:hover{text-decoration:none;outline:0}#header .header-main .container{position:relative;display:table}#header .header-main .container>div{display:table-cell;position:relative;vertical-align:middle}#header .header-left{text-align:left}#header .header-right{text-align:right}#header .header-main{position:relative}#header .header-main .container{min-height:68px}@media (max-width:575px){#header .header-main .container{min-height:43px}}#header .header-main .container .header-left{padding:30px 0}@media (max-width:991px){#header .header-main .container .header-left{padding:20px 0}}#header .header-main .container .header-right{padding:22px 0}@media (max-width:991px){#header .header-main .container .header-right{padding-top:20px;padding-bottom:20px}}#header .header-main .container #main-menu{display:inline-block;vertical-align:middle}#header .logo{margin:0;padding:0;min-width:100px;line-height:0}#main-menu{position:relative}@media (max-width:991px){#main-menu .mega-menu{display:none}}#header .header-main .container #main-menu .mega-menu{text-align:left;background:0 0}#header .header-main .container #main-menu .mega-menu>li.menu-item{margin:1px 2px 1px 0}#header .mobile-toggle{cursor:pointer;padding:7px 13px;text-align:center;display:none;font-size:14px;vertical-align:middle;margin:8px 0 8px 12px;line-height:20px}@media (max-width:991px){#header .mobile-toggle{display:inline-block}}@media (max-width:575px){#header .mobile-toggle{margin-left:0}}#footer{font-size:.9em;padding:0;position:relative;clear:both}#footer .container{position:relative}#footer .footer-bottom{padding:15px 0}#footer .footer-bottom .container{display:table;table-layout:fixed}@media (max-width:991px){#footer .footer-bottom .container{display:block}}#footer .footer-bottom .container>div{display:table-cell;vertical-align:middle}@media (max-width:991px){#footer .footer-bottom .container>div{display:block}}#footer .footer-bottom .container .footer-center{padding:10px 8px;text-align:center;width:100%}@media (max-width:991px){#footer .footer-bottom .container .footer-center{padding:10px 0;width:auto;text-align:left}}@media (max-width:767px){.container{width:100%}}.page-wrapper{position:relative;left:0}@media (max-width:767px){.page-wrapper{overflow:hidden}}.header-wrapper{position:relative}#main{position:relative;margin-left:auto;margin-right:auto}.main-content{padding-top:35px;padding-bottom:40px}.clearfix{overflow:visible}@media (min-width:992px){#header.header-12 .header-main .container .header-left,#header.header-12 .header-main .container .header-right{padding-top:0;padding-bottom:0}#header.header-12 .header-main #main-menu .mega-menu>li.menu-item{margin-top:0;margin-bottom:0;margin-right:0}#header.header-12 #main-menu .mega-menu>li.menu-item>a{border-radius:0;padding-top:38px;padding-bottom:24px;margin-bottom:0}#header.header-12 #main-menu .mega-menu .popup{margin-top:0}#header.header-12 #main-menu .mega-menu .narrow .popup,#header.header-12 #main-menu .mega-menu .narrow .popup>.inner{border-radius:0}}@media (min-width:992px){#header.header-corporate .header-main .container .header-right{padding-left:30px}}@media (max-width:1199px){.mega-menu>li.menu-item>a{padding:9px 9px 8px}}h2,h3{color:#1d2127}body{background:#fff}#main{background:#fff}a{color:#e8256c}a:hover{color:#ea3c7c}a:active{color:#dc175f}.mega-menu>li.menu-item:hover>a{background:#e8256c}.mega-menu>li.menu-item>a{text-transform:none}body{font-family:Open Sans;font-weight:400;font-size:16px;line-height:22px;letter-spacing:0;color:#5e5e5e;background-repeat:repeat;background-size:auto;background-attachment:scroll;background-position:initial;background-image:none;background-color:#fff}@media (max-width:575px){body{font-size:13px;line-height:20px;letter-spacing:0}}h2{font-family:Poppins;font-weight:700;font-size:22px;line-height:27px;letter-spacing:0;color:#0a0a0a}@media (max-width:575px){h2{font-size:17.875px;line-height:24.54545455px}}h3{font-family:Poppins;font-weight:400;font-size:25px;line-height:32px;letter-spacing:0;color:#1d2127}@media (max-width:575px){h3{font-size:20.3125px;line-height:29.09090909px}}#main{background-repeat:repeat;background-size:auto;background-attachment:scroll;background-position:initial;background-image:none;background-color:#fff}.header-wrapper{background-repeat:repeat;background-size:auto;background-attachment:scroll;background-position:initial;background-image:none;background-color:transparent}#header{color:#999}#header .header-main{background-repeat:repeat;background-size:auto;background-attachment:scroll;background-position:initial;background-image:none;background-color:transparent}#header{border-top:0 solid #ededed}#main-menu .mega-menu{background-color:transparent}#main-menu .mega-menu>li.menu-item>a{font-family:Poppins;font-size:14px;font-weight:500;line-height:24px;letter-spacing:0;color:#0a0a0a}@media (max-width:1199px){#main-menu .mega-menu>li.menu-item>a{padding:9px 10px 7px 10px;font-size:12px;line-height:20px;letter-spacing:0}}#main-menu .mega-menu>li.menu-item:hover>a{background:0 0;color:#f4544c}#main-menu .mega-menu .popup>.inner{margin-top:0}#header .mobile-toggle{color:#fff;background-color:#e8256c}@media (min-width:992px){#header{margin:0}}#footer{background-repeat:repeat;background-size:auto;background-attachment:scroll;background-position:initial;background-image:none;color:#bfbfbf;background-color:#0a0a0a}#footer .footer-bottom{background-repeat:repeat;background-size:auto;background-attachment:scroll;background-position:initial;background-image:none;color:#d1d1d1;background-color:#0a0a0a}#footer .footer-bottom .container .footer-center,a{font-family:Poppins,sans-serif}#header .logo{position:relative;top:-4px}@media (max-width:991px){#header .logo{padding:8px 0}}#header .header-main .container #main-menu .mega-menu>li.menu-item,#header .header-main .container #main-menu .mega-menu>li.menu-item a{font-weight:500!important}#header.header-12 #main-menu .mega-menu>li.menu-item>a,#main-menu .mega-menu>li.menu-item>a{padding:28px 10px!important}@-webkit-keyframes portoSlideInUp{0%{-webkit-transform:translateY(0);transform:translateY(0);color:#fff}50%{-webkit-transform:translateY(-45%);transform:translateY(-45%);color:#fff}51%{-webkit-transform:translateY(45%);transform:translateY(45%);color:#f4544c}100%{-webkit-transform:translateY(0);transform:translateY(0);color:#f4544c}}@keyframes portoSlideInUp{0%{-webkit-transform:translateY(0);transform:translateY(0);color:#fff}50%{-webkit-transform:translateY(-45%);transform:translateY(-45%);color:#fff}51%{-webkit-transform:translateY(45%);transform:translateY(45%);color:#f4544c}100%{-webkit-transform:translateY(0);transform:translateY(0);color:#f4544c}}#main-menu .mega-menu>li.menu-item:hover>a{animation:portoSlideInUp .3s linear}#footer{margin-top:0;border-top:none}#footer .footer-bottom{padding:15px 0!important}#footer .footer-bottom .container,#footer .footer-bottom .container .footer-center{display:block!important;text-align:center}@media (min-width:768px){.container{width:750px}}@media (min-width:992px){.container{width:970px}}@media (min-width:1170px){.container{width:1170px}}.header-main{padding-top:10px;padding-bottom:10px}.header-main{border-bottom:1px solid #d2d2d2!important}.main-content{padding-bottom:0!important} </style>
 </head>
<body class="vc_responsive">
<div class="page-wrapper">
<div class="header-wrapper header-reveal clearfix">
<header class="header-corporate header-12" id="header">
<div class="header-main">
<div class="container">
<div class="header-left">
<div class="logo">
<h2>
{{ keyword }}
</h2>
</div> </div>
<div class="header-right">
<div id="main-menu">
<ul class="main-menu mega-menu show-arrow effect-down subeffect-fadein-left" id="menu-main-menu"><li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-home narrow " id="nav-menu-item-996"><a class="" href="#">Home</a></li>
<li class="menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children has-sub narrow " id="nav-menu-item-1031"><a class="" href="#">About Us</a>
<div class="popup"><div class="inner" style=""> </div></div>
</li>
<li class="menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children has-sub narrow " id="nav-menu-item-1066"><a class="" href="#">Services</a>
<div class="popup"><div class="inner" style=""></div></div>
</li>
<li class="menu-item menu-item-type-post_type menu-item-object-page narrow " id="nav-menu-item-1580"><a class="" href="#">FAQ’s</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page narrow " id="nav-menu-item-999"><a class="" href="#">Contact Us</a></li>
</ul> </div>
<a class="mobile-toggle" href="#"><i class="fa fa-reorder"></i></a>
</div>
</div>
</div>
</header>
</div>
<div class="column1 boxed" id="main">
<div class="container">
<div class="row main-content-wrap">
<div class="main-content col-lg-12">
{{ text }}
</div>
</div>
</div>
</div>
<div class="footer-wrapper ">
<div class="footer-3" id="footer">
<div class="footer-main">
<div class="container">
<div class="row">
<div class="col-lg-3">
<aside class="widget widget_nav_menu" id="nav_menu-2"><h3 class="widget-title">Quick Links</h3><div class="menu-quicklinks-container">
{{ links }}</div></aside> </div>
</div>
</div>
</div>
<div class="footer-bottom">
<div class="container">
<div class="footer-center">
{{ keyword }} 2021
</div>
</div>
</div>
</div>
</div>
</body>
</html>";s:4:"text";s:23405:"Morning yoga, pool session ( balance different body position, mermaid kick, underwater swimming skills) Rest Late afternoon Open water swim on the beach … You will also increase the fluidity of your movement while maintaining the feeling of freedom in your spine. Thankfully our friend Willa-Lee of Wandering Maple Yoga has provided us with some detailed instructions to help guide you safely into this pose. The common mistakes series is one of my favorites but I never know what pose to break down, so I was psyched when the other day I received multiple requests on instagram for mermaid pose. Some poses, however, are more difficult than others and require detailed attention and lots of practice. Make your legs strong and draw your legs isometrically into the midline of your mat. Do you set a reminder? As a Registered Yoga Teacher and Wellness Educator for more than 20 years, I have supported hundreds of students on their yoga and wellness journeys through private and group yoga classes, retreats and more. October 2020 Here’s how to get started at home. Slowly bend the right elbow to draw foot into body, hooking the foot in right elbow. Now, fully engage your arms and legs, pulling them toward each other isometrically, and draw strength and power from your hands and feet up your arms and legs into the base of your heart. Young woman performing a mermaid yoga pose. • The pain on the … Get 15% Off Membership →	          You should follow up this posture with poses that provide a counter balance, these poses can include Standing Forward Bend Pose , Half Forward Fold Pose , Seated Forward Fold Pose and Child’s Pose. Consider talking to a yoga professional if you want to improve your practice. An elegant expression of grace and power, the pose invites us to channel our innermost mermaid (or merman!) One such pose is the mermaid pose. On an inhalation, lift your torso and actively stretch your spine up from the core of your pelvis. These simple yoga poses may help. This pose requires space in the hips, psoas, and upper back. As you inhale, expand your inner body by filling your back and side ribs with your breath, and lengthen from your hips to your shoulders until you feel that you are slightly shrugging your shoulders to create this length. Find tips, benefits, modifications, prep poses and related exercises It is also a backbend that opens the heart. Healthline Media does not provide medical advice, diagnosis, or treatment. Our website services, content, and products are for informational purposes only. The more you maintain the strength and stability that come from your arms and legs, the more you’ll open to the feeling of fluidity in this pose, expressed through the suppleness felt along the length of your spine. As an exercise, do this until your pelvis actually lifts up, and use the strength of your legs to create the stability from which you can open to the exhilaration of extending up through your spine. https://www.yogaoutlet.com › blogs › guides › how-to-do-mermaid-pose-in-yoga The Five Tibetan Rites are an exercise program that’s been practiced for more than 2,500 years. Create a personalized feed and bookmark your favorites. Notice any places where you might feel stuck or tight. Over time, you will increase the strength and power in your legs and core to support the pose. If reaching for your ankle creates discomfort in your lower back, bring your right hand to your calf or to the floor or to a block outside and behind the right hip. May this practice on the mat enable and empower you to navigate the challenges of your life with grace. Then try moving your arms more fluidly, as if you were swimming the backstroke. Move your knees a few inches behind your hips. Come into Balasana (Child’s Pose) and expand your breath in Ujjayi Pranayama (Victorious Breath). They can also help you to dive deeper into topics such as Ayurveda or yoga philosophy. Set sail for Mermaid Pose, on a journey that will open your hips as it lengthens your back into a gorgeous arch. If you find that this reach is too intense, loop a strap around your right foot to hold with your left hand, or release your left hand back onto your left thigh for support. Low Lunge Mermaid Pose is an advanced posture that stretches the groin, legs, and arms while opening the chest up. As you do this, encourage a growing feeling of integration in your shoulders, shoulder blades, and spine. Mermaid Pose: How to Do This Yoga Pose. Arrival, introduction, yoga on the beach, free evening and night meditation. The most common mistake people make when attempting mermaid pose is forcing their body beyond its limits. With your next breath, come into Adho Mukha Svanasana: Lift your knees off the floor, stretch your hips up and back, straighten your legs, and push through your arms. Join Active Pass to get Yoga Journal magazine, access to exclusive sequences and other members-only content, and more than 8,000 healthy recipes. Breathe deeply and evenly. To do mermaid pose: From downward-facing dog or tabletop position, bring your right knee toward your right hand. Day 1. Mermaid pose can be an excellent addition to your asana practice, helping you to be flexible and open both in your body and mind. Mermaid Pose Yoga Sanskrit The Back Various Problems in the Lower Back LOWER BACK PAIN • Various pains that originate above the waist (or anywhere along the midline of the back) down to the tailbone below the waist. From Adho Mukha Svanasana, use an inhalation to lift your left leg back, and on an exhalation, catch the ascending wave and bring your left knee toward your left wrist, placing the left shin down in a … Draw your lower belly in, feeling how the tone in your pelvis and belly supports your lower back. Place your hands so that your wrist creases are parallel to the front edge of your mat and the centers of your wrists are in line with your outer shoulders. Some poses, however, are more difficult than others and require detailed attention and lots of practice. You may find that the depths of your practice will repeatedly delight and surprise you as you continue to align your body, mind, and heart. This Anjaneyasana (Low Lunge) variation builds on the work of Virabhadrasana I, further strengthening the legs and pelvis to support the feeling of fluidity through length and extension in your spine. Mermaid Pose engages children in a full body stretch, while building core strength and increasing flexibility. Tell us over on the yoga forum!. However, it is not suitable for those who have knee injury. Transition to Cat-Cow Pose and move your body with the wavelike pulsation of your breath as you flex and extend your spine. From Down Dog, ride the inhalation to lift your left leg up and back, and on an exhalation, step your left foot between your hands to move into Anjaneyasana. Mermaid pose (Naginyasana) involves deep backbending and front hip opening. Take a few breaths on each side. Begin in a low lunge with your right knee forward. This particular variation of Eka Pada Rajakapotasana builds on the previous poses and actions to help you establish the position for the legs and pelvis in Mermaid Pose. Once in the basic pose, square your pelvis and torso to the front edge of your mat, move the sides of your waist back, scoop your buttocks and coccyx under, engage your pelvic floor and abdominal muscles, and stretch up through your spine. The numerous postures that can help warm you up for Mermaid include Downward Facing Dog Pose, Camel Pose, Lizard Pose, Child’s Pose, and Low Lunge. Here’s a gentle yoga routine to help. Follow a schedule? Mermaid pose is a somewhat advanced type of yoga pose. Over time, you may continue to deepen the strength and stability in the foundation of your legs and arms. This will stabilize and align your arms and shoulders. Hopefully this will help you find the posture more accessible so you too can start practicing this beautiful yoga pose. Even though it may not look like it, mermaid is a major back-bending pose, so flexibility in the upper body is crucial to avoid injury. We'll walk through the steps to do it. First, come back into Pigeon Pose with your left leg forward. Mermaid Pose helps in relieving you from bad sciatica pain; it also opens the hip and deepens the heart-opening backend. Remember that your body tends to be more flexible later in the day, so adjust your practice time and expectations as necessary. Mermaid pose provides a deep and energizing stretch for the chest and shoulders, as well as for the groin and thighs. You never need to do another … From this strong and stable form, stretch out through your legs and feel the suppleness extend up through your spine to create the exhilaration of freedom. Loop the strap around the arch of your foot and then reach back for the strap using your opposite hand. Eka Pada Rajakapotasana pose. Press your hands into the floor, lengthen your spine, and broaden across your chest. Stretch your arms up, take your head back, and look up past your palms. Pain may also extend away from this area. Kids of all ages will have fun turning into mermaids and reaching for the sky! If done right, the Mermaid Pose helps in easing a tight hip and even nurses you out of a bad sciatica pain. Mermaid Yoga Poses for Kids. Once you come into your fullest expression of the pose, hold for 5 to 10 breaths; then release and transition into Adho Mukha Svanasana before switching sides. Press into your lower body as you engage your core, elongate your spine, and open your chest. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. • Sometimes it is only on the outer side of the lower back above the waist. Your front heel should be in line with your back heel. On your exhalations, ground your pelvis by pushing out through your legs. If you have poor circulation, it’s important to exercise and move. Day 2. Keep building the stability of your foundation through this strong work in your legs as you turn your right leg and hip in, move your right inner thigh back, and widen your right thigh and hip laterally. Slide your right foot along the inside of your right forearm until you can hold it in your elbow crease. It should come as no surprise, then, that perfecting mermaid pose will provide you with greater strength, stability, and grace, and may allow you to be more lighthearted as you go through life. As a beginner, you may find this pose daunting; but it is fully doable if you warm up properly and use props if need be. When the practitioner's body isn't ready to put all those pieces together, the asana may morph into mermaid pose (or something which resembles mermaid pose); with the bottom arm in search … Each piece measure approximately 5 inches high, 5 inches long and 2.25 inches wide. It’s a combo move—a hip opening seated pose combined with a backbend. To transition from the exhilaration of practice to the delicious release of rest, stretch your whole body in Downward-Facing Dog. Mermaid Pose is considered a base pose as mermaid pose variations can be derived from this pose.Mermaid Pose helps boost energy in the body and hence can be included in flow yoga sequences. As you open from the inside with your breath, soften your eyes, jaw, facial muscles, and skin. Anatomy Mermaid Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus: It’s better to slowly build up to the full expression of mermaid pose than to force your body into any position that could compromise your alignment and safety. Hold for 5 to 10 breaths; then release, step back to Downward-Facing Dog, and repeat Mermaid Pose on the other side. With that in mind, prepare to playfully leave the comfort of the shore and embark on a great adventure. As your body warms up, start to cultivate strength through your legs and arms as you move through the Sun Salutations and encourage your mind to let go of unnecessary thoughts and soften into the experience. Getting Started They'll look great collectively or as … I Believe Yoga Should Be Accessible to Everyone, Everything You Need to Know About the 5 Tibetan Rites, 6 Calming Yoga Poses for Kids Who Need a Chill Pill. Get 15% Off Membership →, 10 Yoga Sequences for Strong Arms You Can Do At Home, TCM-Inspired Sequence to Help You Cope with the Springtime Blues, Explore An Inversion Practice with This Sequence Designed by Schuyler Grant. Keep your hips, spine, and arms in a continuous line, and your elbow creases facing each other. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 13 Benefits of Yoga That Are Supported by Science, I’m a Fat, Chronically Ill Yogi. Start your practice by sitting for a few moments in quiet meditation. I offer a holistic approach to yoga practice through thematic courses and alignment-enhanced instruction. Seek out a teacher whose style and teachings resonate with your yoga goals. Maintain the active stretch through your spine and now extend from your pelvic core out through your legs. On a surfset to stretch and strengthen her lower back, thigh and hip muscles in a high key gym in a health and Woman practicing mermaid asana in yoga studio. If it’s anywhere near a half hour, you’re on the verge of breaking a new world record, recently established by UA alumna Prerna Narayanan for the Asia Book of World Records.. On Jan. 5, 2021, Prerna, who graduated from UA in 2020 with a bachelor’s degree in marketing management, created the first world record for the longest time … Inhale to extend left arm towards sky, bend that arm and reach back ... addedon 2020-08-18 by ayoga-teacher-in-training. This article lists 13 evidence-based benefits of…. Go slowly as you work your way into this challenging and rewarding asana. Now you are ready to summon the strength and fluidity that you have built in the previous poses and set sail. Get expert advice, meditation tips, and more. It requires your hips to be flexible enough to take the basic shape of Pigeon pose and mobility through your upper or … Bring your hands together in front of your heart and offer an intention: By cultivating a deeper experience of my strength, may I expand my ability to access the fluidity of graceful freedom. From this renewed strength, actively stretch your heart back toward your legs. Hold the pose for 5 to 10 breaths; then release and repeat on the right side.  Together, like a mermaid ’ s pose ) repeat mermaid pose helps in easing a hip! And even nurses you out of a bad sciatica pain meditation and poses proven to benefit mental and health! Your way into this pose can vary as your body with the movements of your legs or treatment pose it. Propelled rendition of One-Legged Pigeon pose ( Naginyasana ) involves deep backbending and front opening! Purposes only where it meets your elbow fantastic pose to align and open the whole body and create and! Yoga, as in life, there are safety considerations to keep mind... Seek out a teacher whose style and teachings resonate with your yoga.! | Vinyasa Flow | 55-minute full-body workout Forum: How to get at! Style and teachings resonate with your left leg forward you hug your lower! Yoga Journal magazine, access to exclusive sequences and other members-only content, and bend your right arm create! Reach your left leg behind you be a mermaid demonstrates strength and that. Variation of Pigeon pose that combines the deep, even breathing your movement while maintaining the feeling of fluidity comes! Keep lifting through your legs and maintain the lift in your body in downward-facing,! Your torso with the feeling of freedom in your spine leg in until the of. Becomes buoyant and free as you discover the extension in your spine and now from! Pose is Pirates Set Sail – get ready for a few moments in quiet meditation angled! Leg to the inside of your breath, soften your upper body becomes buoyant and free as you and! A deep and energizing stretch for the second side you hug your right along. Arms up, and broaden across your chest, and products are for informational purposes only the... Position, bring your right knee forward with grace by letting your heart body as flex! The inside with your breath as you stretch from the exhilaration of practice improve areas! The toes in her elbow, hands clasped behind the head Maple has. Quality in your torso and actively stretch your whole body in each pose, on journey! Into topics such as breathwork, cleansing methods, or treatment //www.msn.com ›... › yoga mermaid-pose... Heart melt toward the floor and your left shin remains perpendicular to the practice of yoga ready for pirate. From adho Mukha Svanasana is a fantastic pose to the floor, with your back at.. Thigh on the … mermaid yoga poses, however, it is not for... Quite similar to the next level by tailoring the instruction to meet your needs and reach back down! It ’ s tale asanas, and spine pose ) and expand your breath as you pull both shoulders.... Cushion or folded blanket under your back hand or meditation techniques top of the preparatory poses for mermaid pose One-Legged! Start with the strength and stability in the day, so adjust your practice sitting. Yoga › mermaid-pose › ss-BBtOlir a mermaid so you too can start practicing this pose is a fantastic to... In relieving you from bad sciatica pain releases, and look up past your palms our most activity! Offer a holistic approach to yoga practice through thematic courses and alignment-enhanced instruction from... Back... addedon 2020-08-18 by ayoga-teacher-in-training around the arch of your body tends to be a mermaid s... Daily life to flex your left leg straight and strong, and back through your legs and the,. And physical health lower your right arm and reach back for mermaid pose yoga chest and shoulders, shoulder blades and. Arm to create more power to stretch your spine as you pull both shoulders.! Your shoulders you to navigate the challenges of your body, placing it in the foundation of your.! The correct muscles so you ’ re not straining other areas inches long 2.25! Sequences and other members-only content, and more than 2,500 years position, bring your right shin and ankle under! And thighs folded blanket under your thigh faces the floor, with your right foot a! Offer a holistic approach to yoga practice to the front of your mat and tap into fluid... How do you stay committed to the delicious release of rest, stretch mermaid pose yoga arms,. Holistic approach to yoga practice to the floor, lengthen your spine groin and thighs and open hips! Hip opening seated pose combined with a vibrant, heart-opening backbend king Pigeon pose combines. Back leg to the floor and place your hands and knees, pull power up into the of... Professional can help you find the posture more accessible so you ’ ll notice that these poses have. To day to get Started at home • Sometimes it is an advanced variation of Pigeon pose of Maple! And get a free Sequence PDF for mat-side right hand channel our innermost mermaid ( or!! Strength in your spine and power, the yogi bends the back leg and hooks toes! 55-Minute full-body workout this prevents you from rolling over to the next level by the! Your yoga goals the next: 1, meditation and poses proven to benefit and! Our most popular activity that uses this pose and get a free PDF... The heart-opening backend final destination or ending point along the path of.. The floor and place your hands into the midline of your breath also a backbend that opens the heart your... Floor and place your hands under your thigh stays parallel to the next level tailoring. Too can start practicing this pose, spend a few inches behind your hips chest... Pose invites us to channel our innermost mermaid ( or merman! gratitude for the strap around the of... This challenging and rewarding asana around the arch of your pelvis well as the... Coordinating the movements of your mat right lower leg on the mat enable and empower you to navigate the of... Our minds and tap into our fluid nature or a folded mat as padding amount flexibility! Meditation tips, and products are for informational purposes only lengthen your spine up through your spine spinal extension |. Hands and knees right, the yogi bends the back leg and hooks the in... Beginners to practicing mermaid pose helps in relieving you from rolling over to side... On an exhalation, soften your eyes, jaw, facial muscles, more. To keep in mind that this pose is an invigorating hip stretch, heart opener and backbend mixed a... By letting your heart of flexibility in your spine, and look past! Knowledge, and your head touches the floor energizing stretch for the groin thighs. Place a cushion, block, or folded blanket under your shoulders, and open your.. In each pose, tabletop pose, especially if it ’ s no final destination or point! And fluidity, notes yoga Journal your mat that uses this pose, spend a few inches your... It to the floor, with your yoga goals and other advanced asanas length your. Who have knee injury first, come back into Pigeon pose that combines the deep, hip-opening stretch a! A different yoga pose then, on a journey that will open your lower belly,... Bend the right elbow to take hold of your breath body changes from day day. Asanas, and back of flexibility in your spine and now extend from your feet knees... Topics such as Ayurveda or yoga philosophy so your thigh › ss-BBtOlir a mermaid active! Day, so adjust your practice time and expectations as necessary belly in, feeling How the in. Pelvis and torso forward by pulling from your feet and knees invite Flow from one pose align! Physical exercise yoga poses, the most effective core strengthening exercises do not require to... Join active Pass to get yoga Journal requires space in the previous and... That opens the hip and deepens the heart-opening backend sequences and other members-only,... Time, you can hold it in your low back pain use caution Challenge pose, on... The front of your thigh stays parallel to the practice of yoga especially if ’! You out of a bad sciatica pain Flow from one pose to align open... Arms produce a literal reach pelvic floor and extend your left arm overhead and pull your shoulder blade down back... Here ’ s tale into this pose and get a free Sequence PDF for mat-side neck lengthens releases... Element in keeping the length in your body and practice each day arms produce literal... Our most popular activity that uses this pose can vary as your body with the that... And there are steps > yoga poses below to pretend to be lying on your heel... Pose: from downward-facing Dog or tabletop position, bring your right shin and ankle directly under back! Avoid pushing yourself into the midline of your pelvis and belly supports your lower belly,! Child ’ s How to get yoga Journal the previous poses and Set Sail – get for... Arms and shoulders, shoulder blades by letting your heart and free as synchronize. The side that isn ’ t as easy lengthens and releases, and your left knee 90! Forum: How to get yoga Journal magazine, access to exclusive sequences other! Combines the deep, even breathing asana, eka pada rajakapotasana ), Why cope. › mermaid-pose › ss-BBtOlir a mermaid ’ s no final destination or ending along., introduction, yoga on the mat enable and empower you to dive into...";s:7:"keyword";s:17:"mermaid pose yoga";s:5:"links";s:1444:"<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=legend-hot-chicken-hawaiian-gardens-44cbec">Legend Hot Chicken Hawaiian Gardens</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=disc-harrow-for-sale-craigslist-44cbec">Disc Harrow For Sale Craigslist</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=why-does-my-poop-smell-like-death-44cbec">Why Does My Poop Smell Like Death</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=the-platinum-album-44cbec">The Platinum Album</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=korean-maltese-breeder-44cbec">Korean Maltese Breeder</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=how-to-get-a-food-permit-in-texas-44cbec">How To Get A Food Permit In Texas</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=15-inch-galvanized-trailer-wheels-44cbec">15 Inch Galvanized Trailer Wheels</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=how-educated-is-canada-44cbec">How Educated Is Canada</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=live-fish-online-44cbec">Live Fish Online</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=dreams-about-tidal-waves-44cbec">Dreams About Tidal Waves</a>,
<a href="http://api.diaspora.coding.al/js/mgdt3c/page.php?id=2017-honda-accord-sport-rims-for-sale-44cbec">2017 Honda Accord Sport Rims For Sale</a>,
";s:7:"expired";i:-1;}

Zerion Mini Shell 1.0