Mermaid Pose Yoga Class - Key Points and Notes

Introduction

• Instructor: Bri
• Focus of the Session: Self-care and Mermaid Pose
• Duration: 60-minute C2 flow

Warm-Up and Initial Poses

Child’s Pose (Balasana)

• Big toes touch, arms extended forward
• Hips towards heels, chest towards the mat
• Hands by the nape of neck in prayer for Reverse Namaste
• Focus on mindful inhales and exhales

Transition to Tabletop

• Hips over knees, shoulders over wrists
• Extend right fingertips forward, left heel back for balance
• Revolved Tabletop Dancer on both sides
• High plank, engage backline and glutes

Downward Facing Dog (Adho Mukha Svanasana)

• Root down through fingers and thumbs
• Hips higher with every exhale
• Confidence and self-love focus

Transition to Ragdoll with Chest Expansion

• Feet hip-width apart
• Interlace hands at lower back
• Micro-bend knees, energize inner thighs

Standing Poses and Flow Sequences

Samastitihi to Mountain Pose (Tadasana)

• Hands at heart center in prayer
• Energize and take up space through breath
• Interlace hands by the neck, deepen backbend

Forward Fold and Halfway Lift

• Hands to shins or thighs, shift weight forward
• High to Mid Plank transition
• Upward Facing Dog, Downward Facing Dog sequences

Full Flow Sequences Through Breath to Movement

• Multiple timing repetitions through different poses mentioned above
• Emphasis on synchronization of breath and movements

Key Postures Explored in Depth

Chair Pose (Utkatasana) and Open Twist

• Sit low, thighs squeezed
• Open twist to the right and left

Crescent Moon, open twists, and Airplane arms

• Drop to back knee
• Open twist variations
• Lift from hip flexors, triceps, and back
• Move into Star Pose and Warrior II
• Reverse Warrior, side angle stretches

Focus Pose: Mermaid Pose

• Work on hip opener and quadricep stretch
• Bend the back leg, capture foot with elbow pit
• Option to deepen by joining hands behind back
• Square shoulders to front, maintain balance

Further Transitions and Variations

• Flow through Crescent Lunge, Star Pose, and Horse Pose
• Work into Supported Bridge and Wheel positions
• Integration of breathing and positioning

Cooling Down and Final Stretching

Dolphin Pose and Supine Figure Four

• Engage core and glutes, pulses
• Deep stretches focusing on self-care

Final Savasana

• Time for stillness and reflection
• Embrace self-love and care

Conclusion

• Focus on how one feels after the session
• Gentle movement to wake the body, transition to seated pose
• Namaste and thanks for showing up for self-care