The Mermaid
Seated with the right leg bent in front of you, externally rotated. Left leg is bent out to the side, internally rotated with the foot toward the back of the room. Right palm on the floor, to the right side of the body. Left arm is resting on the left knee, with the palm up.
6 sets
Breath, Inhale to reach the arm up · Exhale to bend to the side
How to do it
Inhale to prepare…
Exhale: Bend the right elbow and place the right forearm on the mat. Simultaneously, reach the left arm up to the ceiling and over to the right side. Creating a stretch on the left side of the torso and hip. Remain there for a full breath.
Inhale: Reach the left arm up to the ceiling; right arm straightens with palm down on the mat.
Exhale: Place opposite arm (left) onto the left knee in front of you.
Inhale: Reach the right arm up to the ceiling
Exhale: Float the right arm over to the left side.
Inhale: Reach the right arm back up to the ceiling.
Exhale: Right arm stretches over to the right side; place the hand down to the side palm down.
Repeat 3 times, and switch sides and reverse sequence.