Pilates · Beginner
Mermaid
Also called Mermaid stretch, Pilates side bend
The mermaid is a gentle pilates stretch where you sit with your legs folded to one side and bend sideways, reaching one arm up and over your head. It lengthens the sides of the body and opens the ribs and shoulders. It works well as a calm break between harder mat exercises.
How to do Mermaid
- 1Sit with both knees bent and your legs folded to your right, so your feet rest beside your right hip. Sit cross legged instead if this strains your knees.
- 2Rest your right hand lightly on your shins or ankles, and inhale as you lift your left arm toward the ceiling.
- 3Exhale and bend sideways to the right, reaching your left arm up and over your head.
- 4Keep both sit bones reaching toward the mat and breathe into the long left side of your ribs.
- 5Inhale to return to center, then place your left hand on the mat a little away from your left hip.
- 6Exhale and bend to the left, letting your left elbow soften toward the mat as your right arm reaches up and over.
- 7Repeat three to four times, then switch the fold of your legs and repeat on the other side.
Common mistakes and how to fix them
The chest rolls forward toward the floor.
Imagine your back sliding along a wall and keep your chest facing forward as you bend.
One hip lifts high off the mat.
Sit on a folded blanket or cushion, or sit cross legged, so both hips can stay grounded.
The shoulder hunches up toward the ear.
Soften the reaching arm slightly and slide your shoulder blade down your back.
The bend collapses into the bottom side.
Lift up out of your waist before you bend, so both sides of your body stay long.
Modifications
- Sit cross legged instead of folding your legs to the side.
- Sit on a folded blanket to level your hips.
- Keep your top hand on your hip or head instead of reaching overhead.
- Practice seated on a chair, holding the seat with one hand as you bend.
Benefits
- Stretches the sides of the body and the ribs.
- Improves side bending movement through the spine.
- Gently opens the shoulders.
- Gives a calm stretch between harder mat exercises.
Breath
Inhale to lift tall and exhale as you bend to the side. Inhale to return to center, letting the breath fill the long side of your ribs.
Take care
Take care with knee, hip, shoulder, or back injuries, and sit cross legged or on a chair if folding your legs is uncomfortable. Stop if you feel sharp pain.
Mermaid questions
What does the pilates mermaid stretch?
The mermaid mainly stretches the sides of your body, including the muscles between your ribs and along your waist. It also opens the shoulder of the reaching arm.
What if sitting with my legs to the side hurts my knees?
Sit cross legged or on a chair instead. You can do the same side bend from either position.
Is the mermaid good for beginners?
Yes. It is a gentle stretch that suits most levels, and you can keep the side bend as small as you like.
