Pose Directory > STANDING

Scorpion pose

Vrscikasana

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STEPS

Scorpion pose combines a challenging inversion with a deep backbend. Scorpion pose is an advanced yoga posture that requires a strong forearm balance. Scorpion pose in its full extension resembles the shape of a striking scorpion that arches its tail above its back and then strikes beyond its head.

To start, begin on hands and knees. Lower the forearms to the floor, elbows aligned with shoulders (hands turned slightly in) Straighten one leg at a time and lift into forearm stand. Bend the knees and lift the head. Arch the back and bend deeply, slowly lowering the feet onto the head crown.To exit the pose, lower one leg at a time to the floor, returning to start pose.

TEACHER QUEUES

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VISUALIZATION COMMENTS

Press the forearms down and imagine pushing the floor away. At the same imagine the knee being suspended from the ceiling by two golden string, making the legs and torso light.Breath normally, relaxing the heart and chest.

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TECHNICAL COMMENTS

In the forearm stand the hips are over the shoulder. As the feet begin to lower and back arch begins the hips will move back. Press the forearms down and lift the head provides the counter-balance to stabilise the body and supports the achievement of the C-shape.

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BENEFIT COMMENTS
  • Strengthens arms and back
  • Open chest
  • Strengthens shoulders and shoulder flexibility
  • Strengthens hips and hip flexibility
  • Improves spinal flexibility and tones spinal nerves
  • Improves circulation in the lower limbs and abdomen
  • Improves balance
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WATCH OUT FOR
  • Loss of balance (practice against wall)
  • Back strain (lower legs in stages or rest against wall)
  • Collapsing arms (place bolster under chest)
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CONTRAINDICATIONS
  • Back and hip injuries
  • Vertigo
  • High blood pressure
  • pregnancy
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MODIFICATIONS
  • Practice with hands two feet from the wall. Bend the knees and place feet against the wall. Walk the feet down the wall, deepening the backbend. Go as far as is comfortable
  • Place bolster under chest and feet against wall
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VARIATIONS
  • Begin from head stand (lower forearms to floor)
  • Begin from locust (with chin on floor)
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YOGA COUNTER POSES
  • Seated forward bend
  • Mountain pose
  • Corpse pose
  • Knees to chest

Written By: Brenda Hamlet

Brenda Hamlet is a RYT 200 yoga teacher and journalist. More information about Brenda can be found at https://www.facebook.com/brendahamletyoga

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