Step by Step Guide

  1. Begin with a thorough warm-up, including wrist stretches, shoulder opening, and backbends to prepare your body.
  2. Start in Forearm Stand (Pincha Mayurasana), a pose where you balance on your forearms with your elbows directly under your shoulders.
  3. Lift one leg towards the ceiling, finding balance on the other forearm.
  4. Keep the hips square and engage the core.
  5. Bend the lifted leg at the knee, bringing the heel toward the head.
  6. Kick the opposite leg up, straightening it toward the ceiling.
  7. Use the strength of your core, shoulders, and back to maintain balance.
  8. If comfortable, slowly start to arch your back, bringing the toes closer to your head.
  9. Keep your gaze focused and maintain your breath.
  10. Hold the pose for a few breaths, maintaining stability and control.
  11. Slowly lower both legs back to Forearm Stand.
  12. Come down mindfully to avoid straining your back or neck.

Benefits of The Scorpion Pose (Vrschikasana)

  1. Strengthens Core and Shoulders: Vrschikasana builds strength in the core, shoulders, and upper back.
  2. Improves Flexibility: The pose increases flexibility in the spine, hip flexors, and shoulders.
  3. Enhances Balance and Focus: Scorpion Pose requires concentration and balance, improving mental focus.

Tips for Advanced Practitioners:

  1. Wall Support: Practice near a wall for support until you gain confidence and strength.
  2. Spotter: Have a spotter or instructor assist you when attempting Scorpion Pose for the first time.
  3. Gradual Progress: Progress into the full expression of the pose gradually, focusing on alignment and strength.
  4. Scorpion Pose is an advanced pose, and it’s crucial to have a strong foundation in yoga before attempting it.
  5. Avoid this pose if you have wrist, shoulder, or back injuries.
  6. It’s advisable to practice under the guidance of an experienced yoga instructor.