Mermaid Stretch
Mermaid stretch is a seated lateral yoga posture that targets the lower back and obliques while opening the hip flexors and chest. It involves a z-sit base with a side body arc, offering both a lateral spinal stretch and an optional shoulder and hip flexor opening.
How to do it
- Sit on the floor with both legs bent to the right side in a z-sit position, right shin in front and left shin behind.
- Place your right hand on the floor beside your right hip for support.
- Inhale and raise your left arm overhead, then exhale and arc it to the right, creating a lateral bend.
- For a deeper variation, bend your left elbow and reach your left hand back to clasp your right foot.
- Hold the stretch for 20-30 seconds, feeling the opening along the left side body, then release and repeat on the other side.
Form cues
- Keep both sit bones on the floor.
- Lengthen your spine before bending.
- Reach through your fingertips.
- Keep your chest open to the front.
- Relax your shoulders away from ears.
Breathing: Inhale to lengthen your spine, exhale as you deepen the side bend.
Common mistakes
- Lifting the hip off the floor, which reduces the effectiveness of the side stretch.
- Collapsing the chest forward, which limits the opening of the rib cage.
- Holding your breath, which prevents your muscles from fully relaxing into the stretch.
Muscles worked
Primary: lower back. Secondary: obliques, hip flexors, chest.
Suggested sets & reps
Get fitter
3 sets x 30s per side, rest 30s
Lose weight
2 sets x 30s per side, rest 30s
Build muscle
2 sets x 30s per side, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have a history of hip or lower back injuries, move slowly and stop if you feel sharp pain.
- If you feel discomfort in your knees, adjust your leg position or use extra padding under your shins.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I can't get into the Z-sit position?
Try sitting on a folded blanket or a yoga block to elevate your hips, which makes the position more comfortable.
Should I feel this in my lower back?
You should feel a gentle lengthening. If you feel sharp or pinching pain, ease out of the stretch immediately.
How often should I do this stretch?
It is safe to perform daily, especially after long periods of sitting or as part of a cool-down routine.