How to do Vrischikasana (Scorpion Pose)
Vrischikasana, also known as Scorpion Pose, is an advanced yoga posture that improves balance, flexibility, and spinal strength. This inversion pose requires control, focus, and proper technique, making it ideal for practitioners who want to build strong shoulders, a flexible spine, and better body coordination. Below is a clear step-by-step guide, benefits, indications, and precautions of Vrischikasana for safe practice.
Step-by-Step Guide to Perform Vrischikasana
- Sit in Malasana (squat/potty pose).
- Slowly inhale and place your head on the floor, keeping your hands on either side.
- Lift your body upward, shifting weight onto the head and both hands.
- Raise the waist and both legs into an upside-down position, maintaining steady breathing.
- Gradually lift the head off the floor, resting only the elbows and palms on the ground for balance.
- In the final pose, bend both legs forward toward the head, creating a deep spinal curve resembling a scorpion.
- Hold the position for 2-3 breaths, maintaining balance.
- Slowly lower the shoulders, waist, and legs back down.
- Rest in Makarasana (crocodile pose) for relaxation.
- Initially, practice under expert supervision, especially for beginners.
- Repeat 3-4 times if comfortable.
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