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Vrischikasana

वृश्चिकासन / Scorpion Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Vrischik (वृश्चिक) meaning scorpion and asana (आसन) meaning posture or seat.

Benefits
  • Vigorously helps to tone the entire spine, hips and thighs.
  • Increases the flexibility of the spine, shoulders and upper arms.
  • Improves the efficiency of the respiratory system.
  • Enhanced blood circulation, increasing blood and oxygen flow to the organs.
  • Improves the blood flow to the brain, enhancing the nervous system.
  • Improves the blood flow to the brain, enhancing the nervous system.
  • Improved focus and concentration.
  • Revitalizes you with high level of physical and mental energy.
Steps to perform the Asana: Vrischikasana
  • Kneel on the floor, bend forward lowering down your forearms and balance the shoulders over your elbows.
  • Place your palm on the floor and spread your fingers.
  • Squeeze your underarms, and make sure that the elbows do not bend outside.
  • Focus on an imaginary point between your index fingers and the thumb.
  • Exert force into the forearms, curl the toes in, lift your hips high and move your toes toward your elbows.
  • Start lifting one leg and bend the other one. Do a hopping motion to press your body away from the floor.
  • Now, bring both legs above your head and balance your body using your forearms.
  • This is called the Pincha Mayurasana (The feather peacock pose).
  • You can press through your shoulders and forearms to refine your pose.
  • Keep your thighs close to each other.
  • Now, start shifting the back of your legs and hips forward and bring them in line with your shoulders.
  • At this point, your breastbone should be perpendicular to the ground.
  • Bend your knees and use your core muscles to support your spine.
  • Move your focus further down from the imaginary point.
  • Ensure that you do not experience pressure on your muscles while deepening the spine.
  • If you do feel intense compression or any type of strain, you can come out of the pose gradually.
  • Take deep breaths and try to maintain this yoga pose for about 15 to 30 seconds.
  • To relieve the Scorpion asana, you have to first extend your knees and lengthen your legs.
  • Bring your feet back on the ground and get yourself into the dolphin pose.
  • Slowly, transfer to the child pose.
Common Misalignments / (Mistakes)
  • Making little or no preparation to get into this pose. This can hurt or strain your body.
  • Not having proper alignment of your body and mind.
Contraindication / Cautions
  • Avoid if you have a weak upper body, arms or wrists.
  • Avoid if suffering from arthritis of the knees or hips joints.
  • Avoid in case of acute lower back pain or sciatica.
  • Avoid if you have any injury or issue in the spine, shoulders, wrists, or hips.
  • Avoid if you are suffering from vertigo.
  • Avoid during pregnancy.
  • Avoid if you are suffering from high blood pressure or cardiac-related issues.
  • Avoid if you have insomnia.
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