Vrischikasana

Expert

Inversion Asanas

Vrischikasana

Scorpion Pose

(vris-chi-ka-sun)

Meaning: vrischik = scorpion

Muscle and Joints:

Spinal Movements:

Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Getting into position

Place your forearms on the floor, so they are shoulder-distance apart or less; parallel to each other, and palms flat on the floor (palms closer together than elbows for support). Move your body weight onto the forearms. Lift your knees off the floor and hips up. Carefully walk your feet (heels up) toward your elbows until your hips are above the shoulders and only your toes are touching the floor with very little weight on them. Keep the upper arms upright and strengthen your shoulders to keep your head away from the floor. Lift your right leg upward (keep the leg strong), and balance your left leg on the toes. Inhale. Exhaling, carefully bring your feet up (right followed by left), activating the abdominal muscles. Raise your head slightly and look towards your hands. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten and lift the torso farther. Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, relax your neck (lowering your head), bend the knees and lower the legs to the chest (right followed by left). Hold for a moment to maintain balance. Then, lower the feet one at a time, touching the toes to the floor. Inhale. Exhaling, lower your knees and shins to the floor. Rest in Sashankasana (Moon Pose) for a few moments. Then, sit into Vajrasana. Inhale, exhale, and relax.

Tips

  • Focus the eyes on a fixed point in front of you for balance.
  • Keep the shoulders tensed and away from your ears.
  • Keep the abdominal muscles, glutes, shoulders, and entire arms strong in this pose.
  • Spread the fingers as much as possible to help distribute your body weight equally.
  • When bending your legs backwards, do so while lifting your head up for balance.
  • Be careful not to fall backward.
  • To build confidence, practice against a wall.

Precautions

Avoid

If you have migraines, high blood pressure, or chronic/serious heart problems.

Be careful

If you have back issues, get dizzy easily, or if you are menstruating.

Benefits

General

  • Stretches the chest, abdomen, front thighs, and knees.
  • Strengthens arms, shoulders, abdominal muscles, and hips.
  • Improves balance and concentration.
  • Increases blood flow to the head and brain.
  • Relieves signs of aging in the face (through increased blood flow).
  • Increases overall strength and stamina.

Therapeutic

Helps to alleviate piles and varicose veins and stimulates the hair follicles in the scalp and prevents hair loss.

Variations

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