6 Ocean-themed Yoga poses to find your inner calm
The ocean has long been a source of inspiration for humans, offering countless benefits to our physical and mental wellbeing. From the calming sound of the waves to the invigorating sea breeze, the ocean has a way of soothing our souls and rejuvenating our spirits. It's no surprise, then, that many yogis have turned to the ocean as a source of inspiration for their practice, in fact with a few asanas’ names being inspired by ocean creatures and items.
Bring the ocean to your practice with a variety of ocean-inspired yoga poses that can help you cultivate inner peace, and tap into your own strength and resilience. Whether you're a seasoned yogi or a beginner, these poses are sure to leave you feeling refreshed, rejuvenated, and inspired by the ocean's powerful presence.
As always, remember to listen to your body and only push has far as you feel comfortable.
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
This beginner-friendly, deep twist asana is wonderful if you spend all day at a desk. It stretches hip flexors, shoulders and neck, whilst also increasing your spine’s flexibility. There are several variations of this pose, making it a great option no matter your level.
How to do it:
(If at any point, the stretch feels like enough, stay here for a few breaths, the repeat on the other side).
Begin seated on the ground with your legs straight in front of you.
Bend your right knee and place your right foot on the ground outside your left thigh, with your knee pointing towards the ceiling.
Bend your left leg and place your left foot by your right hip, so it looks like you are sitting in a half cross-leg.
Place your left hand on your right knee, and reach your right hand behind you, placing it on the ground behind your back. To make it a deeper stretch, place your left elbow by your right knee and press against it.
Inhale and lengthen your spine, and as you exhale, twist your torso to the right, using your left hand on your right knee to deepen the twist.
Keep your left leg active and pressing into the ground, and keep your right foot flexed.
Gaze over your right shoulder, or turn your head to look back over your right shoulder for a deeper twist.
Hold the pose for several breaths, then release and repeat on the other side.
Mermaid (Eka Pada Rajakapotasana)
Inspired by the graceful and fluid movements of a mermaid, this advanced pose is a variation of King Pigeon pose. It helps to stretch the quadriceps, hips, and obliques while strengthening the core and improving balance.
How to do it:
It's important to remember to keep your spine long and your shoulders relaxed throughout the pose. You can modify the pose by using a block or a bolster for support if needed or even a strap to get your back foot off the ground and choose to stay in any of these steps if it starts to feel too trying..
Begin in tabletop or downward facing dog
Bring your right knee to your right hand and settle your bent right leg on the floor. Stretch your left leg back (if in tabletop) to settle into pigeon pose.
Press your hands on the floor, lengthen your spine, and broaden across your chest.
Place your right hand to the inside of your knee or on your right thigh.
Bend your left knee as you reach your left hand back to take hold of your left foot if you can. You can choose to use a strap to help lift and hold your foot up if comfortable.
From here, draw your foot close to your body, placing it in the elbow crease of your left arm.
Extend your right hand overhead and, again if comfortable, bend your right elbow to take hold of your left hand.
Press into your lower body as you engage your core, elongate your spine, and open your chest.
Hold this position for a few breaths then slowly release your left leg back to the floor and place your hands under your shoulders.
Transition into child’s pose, tabletop pose, or downward-facing dog, then repeat on the opposite side.
Boat (Navasana)
A challenging pose (both physically and mentally) that works your entire core as well as your balance and coordination. If you are a beginner or just not a fan, look for variations such as half-boat that will help you build your strength and confidence to try this pose.
How to do it:
Begin seated on the ground with your knees bent and your feet flat on the floor.
Lean back slightly, balancing on your sit bones, and lift your feet off the ground.
Straighten your legs at a 45 degree angle, think of it as getting your body in a V shape. For half boat pose, instead of straightening your legs, lift your knees and keep them your shins parallel to the ground.
Reach your arms forward, parallel to the ground, and engage your core muscles.
Hold the pose for 5 breaths, then release and rest.
Fish (Matsyasana)
There is no better feeling than the deep opening of the chest you get from fish pose. Normally practiced as a counterpose for shoulder stands, this asana stretches your upper body, lower back and relieves the tension in your neck, throat and shoulders.
How to do it:
Begin lying on your back with your legs straight and your arms at your sides.
Bring your hands underneath your hips, palms down.
Press down through your forearms and elbows, lifting your chest and head up towards the ceiling.
Arch your upper back, bringing the crown of your head to the ground.
Keep your legs and feet active, pressing through your heels, as well as your arms, constantly pressing through your elbows and forearms too.
Hold the pose for several breaths, then to release lift your head up and lower your back to the mat.
Dolphin (Ardha Pincha Mayurasana)
A great preparation asana for inversions, the Dolphin pose strengthens your shoulders, arms, upper body and legs. It is also a great alternative to downward dog, especially for those who need to avoid putting pressure on their wrists.
How to do it:
Begin on your hands and knees in a tabletop position.
Place your forearms on the ground, shoulder-width apart, with your elbows directly under your shoulders and your palms facing down.
Tuck your toes under and lift your hips up towards the ceiling, straightening your legs as much as possible.
Press your forearms and hands into the ground, and lengthen through your spine.
Keep your gaze between your forearms, and hold the pose for several breaths.
To release, lower your knees to the ground and rest in Child's Pose.
Crab (Arda Purvottanasana)
Crab (or reverse table) pose is wonderful for opening your chest, strengthening your core muscles and shoulders, as well as stretching your spine. This beginner pose will also help improve your posture and balance.
How to do it:
Start by sitting in staff pose, on the floor with your legs extended in front of you.
Bend your knees and place your feet flat against the mat, hip distance apart.
Place your hands on the floor behind your hips with your fingers pointing toward your feet.
Press your palms and feet down into the floor and lift your hips up off the ground.
Keep your shoulders relaxed and engage your core muscles to support your lower back.
Hold the pose for a few breaths and, when you're ready to come out of the pose, lower your hips back down to the floor and release your hands.
Remember to listen to your body and modify or skip any poses that don't feel comfortable for you. With regular practice, you may find that these ocean-inspired yoga poses help you connect more deeply with the natural world and cultivate a sense of peace and calm within yourself. For added seaside feels, make sure to get a Marble mat - our favourite ocean-inspired design!
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