Scorpion Pose or Vrischikasana is a challenging inverted back bend pose. It is a pose requiring extreme flexibility, proper warm-up, and enough prior stretching. It should not be attempted by beginners at any cost.
Scorpion Pose gives strength to the shoulders, abdomen, back and legs and stretches the chest, hips and shoulders too. It increases the flexibility of the spine.
Vrischikasana elevates the heart rate and improves balance, increases strength and flexibility and enhances coordination. This pose tones the body and builds stamina and endurance. It is also said to enhance concentration and improve memory. Since this pose stimulates hair follicles, it also cures hair loss. Scorpion Pose is a good stress reliever and can also help treat slip discs to an extent.
Getting into Pose
What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.
Difficulty Level: Advanced
Initial Position: Dolphin Pose
Drishti or Gaze: Forward
- Begin with Dolphin Pose (similar to Downward Facing Dog Pose, except for the fact that here the weight is borne by the hands, feet and mainly forearms.
- Inhale on a count of 2 and lift up your right leg into the air as high as you can (attaining the Three Legged Downward Facing Dog Pose).
- Give a kick to the raised leg in the backward direction and lift the left leg off the ground as well. This shall put the whole of your body weight on your palms and forearms as well as your elbows.
- Stabilize yourself for balance.
- Arch your back gradually and try to bring both your feet as close to your head as you can. Bend your knees for help.
- As you maintain your balance, look in front and focus your gaze on an imaginary point in front of you.
- Hold this pose for 3 breaths and repeat.
- Locust Scorpion Pose (Shalabh Vrischikasana)- Advanced Version: Perform the Scorpion Pose as usual and keep your arms clasped behind your back. Let your chin touch the floor. Your body weight should rest on your forearms, shoulders, neck and chin. Stay in the pose for 3 breaths and repeat. This variation of the Scorpion Pose helps improve body balance.
- Headstand (Sirsasana)
- Feathered Peacock Pose (Pincha Mayurasana)
- Downward Facing Tree Pose (Adho Mukha Vrikshasana)
- Wheel Pose (Urdhva Dhanurasana)
- Cobra Pose (Bhujangasana)
- Beginners are advised to perform this pose only under proper supervision. They can take the support of a wall or chair as they lift up both the legs in the air.
Do not attempt this pose if you have:
- Spinal Injuries
- Back Injuries
- Wrist Injuries
- High B.P.
- Hip problems
- Heart problems
- Shoulder Injuries