Vrschik – Scorpion, Asana – Pose; Sanskrit: वृश्चिकासन; Pronounced as vrush-chick-ah-sa-nah
This asana is also known as the Scorpion Pose. It requires both core and shoulder strength. It is an extremely challenging yoga asana.
What You Should Know Before You Do The Asana
This asana is best performed in the morning when your mind is fresh and free of stress and tensions.
Remember, there must be a gap of at least 10 to 12 hours between your meal and practice. Your bowels and stomach must be clean and empty before you attempt this asana.
It might be a good idea to do a few warm-up poses before you attempt the Scorpion Pose. This will prepare you for the challenge ahead and will also prevent muscle injuries.
Style: Ashtanga Yoga
Duration: As Long As You Are Comfortable
Strengthens: Shoulders, Rectus abdominal muscle, Arms, Back
Stretches: Hip, Neck, Vertebral column
How To Do The Vrschikasana (Scorpion Pose)
- Begin the pose on your hands and your knees in a kneeling position.
- Drop your forearms to the ground and hold on to the opposite elbows so that your arms are at shoulders’ distance apart.
- Make sure your forearms are parallel to each other, and once you are in position and comfortable, lift your hips and assume the Dolphin position.
- Walk towards your elbows, as close as you can get.
- Then, gently lift your right leg towards the ceiling.
- Arise on the ball of your left foot and begin rocking forward before you lift both the legs off the ground.
- Bring your legs and feet together, making sure your toes are pointed outside.
- Bend your knees, and start moving your toes toward your head while you stretch your chest forward through your arms.
- Hold this posture for at least three breaths. It is absolutely fine to take the support of a wall until you are comfortable without it.
Precautions And Contraindications
These are a few things you must keep in mind when you are attempting this pose.
1. Beginners should NOT attempt this pose. Even once you have reached the advanced level, when you first attempt this pose, it must be under the guidance of a yoga instructor. The instructor must tell you that you are ready for this asana before you try it.
2. Avoid practicing this asana if you have back problems, hip injuries, vertigo, high blood pressure, heart diseases, or if you are pregnant or menstruating.
Beginners should not attempt this advanced pose. You must do this asana only after you are comfortable with the forearm stand. Initially, using a wall for support is absolutely alright. These are some tips beginners to this pose could use.
1. Before you lift your legs off the floor, it might be a good idea to move your hands two feet from the wall.
2. When you assume the forearm stand, place your feet on the wall. Since your hands are away from the wall, locking your feet on the wall will create that backbend in your spine.
3. To intensify the spinal extension, walk your feet down to your head, but stop when your body asks you to.