While Scorpion Pose (Vrschikasana) is a difficult posture to master, it provides a challenge that some yogis crave and are determined to conquer. To gain the correct alignment of the pose and optimal strength, you must practice drills, strengthen your core, and master basic yoga poses first. This will not only make it easier to get your scorpion pose, but it will also prevent injury during the process.
Designed to enhance the strength and flexibility of the practitioner, the Scorpion Yoga Pose is one of the more difficult poses to master, and it should only be attempted by advanced practitioners. The pose focuses on the back, hips, abdomen, and legs and is effective in toning the body. Since this is an advanced pose, it is recommended that you check with your doctor first before attempting it. Also, consult a yoga professional to teach you the steps in a systematic manner.
The Scorpion Yoga Pose is classified as a back-bend inversion yoga asana. If you want to take your yoga workout to an advanced level, then Scorpion Yoga Pose will give you the challenge that you’ve been yearning for. Performing a few warm-up poses before attempting the Scorpion Yoga Pose may prevent muscle injuries and leave you well prepared for the challenging yoga sequence.
Benefits of Scorpion Pose
The Vrischikasana is a great way to strengthen your torso and back and get rid of stubborn fat from these areas. It also helps to strengthen your arms and your shoulders. The Scorpion Pose also helps you to improve your sense of balance. This is also an excellent posture for improving the flexibility of the spine. It also helps to build stamina and endurance.
Therapeutic Applications: This inverted position allows blood to rush into the brain. Thus, it can contribute to improving memory and concentration. The Scorpion pose also stimulates the hair follicles in the scalp and can be used to arrest hair loss. It also helps to release stress that accumulates in the shoulders and the spine. When performed correctly under the guidance of a trained instructor, it may also be used to treat back problems such as slipped discs.
Yoga beginners are advised to refrain from attempting the Scorpion Pose Yoga Sequence until they have mastered all of the basic and intermediate level asanas. Individuals with injuries or chronic pain in the neck, arms, back and legs should refrain from attempting Scorpion Yoga Pose without supervision of a yoga professional.
How to Do Scorpion Pose (Vrschikasana)
- Start off in the Dolphin Pose (Makarasana). This pose is a variation of the Adho Mukha Svanasana or the Downward Facing Dog Pose. It is also known as the Catur Svanasana or the Quarter Dog Pose. It is similar to the Downward Facing Dog Pose, but instead of your bodyweight being borne by your hands and feet, the weight is borne by your hands, forearms, and feet.
- Inhale and lift your right leg into the air as high as you can. You are now in the Tri Pada Adho Mukha Svanasana or the Three Legged Downward Facing Dog Pose.
- Slowly kick the raised leg backwards, and lift your other leg off the floor as well. Now your entire body weight is on your palms, forearms, and elbows.
- Center yourself as you strive for balance.
- Arch your back and try to bring your feet as close to your head as possible by bending your knees. Concentrate on stabilizing your core muscles in order to maintain your balance.
- Keep your head facing forward with eyes focused on an imaginary point on the floor in front of your arms.
- Hold this posture for a couple of breaths.
- Exhale and slowly come back to the starting position.
Keep in mind that it’s better to do fewer reps with correct alignment than to do hundreds of reps incorrectly.
Scorpion Pose for Beginners
True beginners should not attempt this advanced posture. If you are comfortable doing forearm stand at the wall, you can start to work on scorpion at the wall. Once you are sure of your balance, slowly bend your knees until you come into the Scorpion Pose.
- If you are new to this pose, try it against a wall.
- Before you kick up, move your hands about two feet from the wall.
- Come into forearms stand with your feet on the wall. Because your hands are further from the wall, placing your feet on the wall will create a backbend position in your spine.
- Walk your feet down the wall toward your head to intensify your spinal extension. Stop whenever you need to.
Scorpion Pose for Advanced
For advanced students of yoga, the Scorpion Pose is quite beneficial in stretching the various body parts like the chest, neck and spine. You may deepen the pose by staying in the final position for longer than the suggested duration. In order to make this yoga pose more effective, don’t forget to breathe deeply and slowly. This pose can be done from Handstand.
- Instead of performing this stretch while resting your forearm on the floor or yoga mat, you can perform the Vrischikasana while doing a handstand. This greatly increases the difficulty of the posture and should not be attempted until you can comfortably perform the unmodified version of the Scorpion Pose.
- Another popular variant of the Scorpion Pose is the Locust Scorpion Pose, which is performed while keeping your arms clasped behind you and your chin touching the floor or yoga mat. In this variation of the Scorpion Pose, your body weight rests on your forearms, shoulder, neck, and chin.
- In the full pose, the soles of your feet rest on the crown of your head. This requires a very deep backbend, so working on poses like Wheel Pose (Urdhva Dhanurasana) will help prepare you.
Master to Scorpion
There are a number of preparatory poses for the Scorpion Pose. The main aim of these preparatory poses is to get your body ready for demands placed upon it by the Vrischikasana. Some of the poses that will help you to prepare your body for the rigors of Scorpion Pose yoga include Shirsa Asana or Headstand, Pincha Mayur Asana or Feathered Peacock Pose, and the Ado Mukha Vriksha Asana or Downward Facing Tree Pose. Other preparatory poses for the Scorpion Pose include the Urdhva Dhanura Asana or the Wheel Pose, Sarvanga Pose or Shoulderstand, and Cobra Pose or Bhujanga Asana.