The terms “Vrischika” and “Asana,” which translate to “posture” and “scorpion, respectively,” in Sanskrit, give the pose its name.
The term “Scorpion Pose” comes from how the body is positioned in the final position, which resembles an insect scorpion.
When a scorpion is prepared to sting, its tail bends; this powerful stance mimics the scorpion.
The complex inversion known as Scorpion Practice (Vrschikasana), which also has a deep backbend, is an advanced-level yoga pose since it demonstrates power, flexibility, and strength. Here, the torso arches back and is supported on the forearms while the legs are lowered towards the head, keeping the knees and big toes together. Therefore, it should be necessary to have a flexible back along with a strong core and shoulder.
Traditional yoga poses like the Scorpion Pose may be found in Ashtanga Yoga (Advanced B series), Hatha Yoga, Iyengar Yoga, and Bikram Yoga. This posture opens the Ajna Chakra and Crown Chakra, opening a doorway to Dharana and Dhyana and strengthening the body physically and intellectually (concentration and meditation, respectively). Additionally, the stretch in the neck works to activate the Throat Chakra, which restores energy by purging the body and mind of pollutants.
Steps for Scorpion Pose:
- Put yourself in the tabletop posture before beginning this asana. As you balance your shoulders over your elbows, lower your forearms.
- Put your hand down on the ground with your fingers splayed. Squeeze your underarms while keeping your elbows from bending outside. Put your attention on a spot between your thumb and index finger.
- Lift your hips high, move your toes toward your elbows, and press the floor by putting pressure on your forearms. You may strengthen your shoulders by performing this position, also known as Makarasana (the Dolphin Pose).
- Bend the other leg after starting to raise one. Hop to lift your body off the ground. Bring both legs up now, and use your forearms to stabilize your body. PinchaMayarasana is the name of this position (the feather peacock pose).
- To perfect your stance:
- Apply pressure through your shoulders and forearms.
- Keep your thighs nearby.
- Start moving your hips and the backs of your legs forward at this point to align them with your shoulders. Your breastbone ought to be parallel to the ground at this moment.
- To brace your spine:
- Flex your knees and engage your abdominal muscles.
- Shift your attention past that fictitious location.
- Deepen your spine without putting strain on your muscles. You can slowly exit the posture if you experience severe compression or discomfort.
- Try to hold this yoga stance for 15 to 30 seconds while inhaling deeply. Depending on your body’s flexibility and strength, you can shorten or lengthen this time afterward.
- Extend your knees and stretch your legs first before releasing the Scorpion pose. You can then strike the position of the feathered peacock by relaxing.
- Place your feet firmly back on the floor and strike the dolphin posture.Transfer slowly to the child stance, the forward-folding pose, and then the starting position for the Scorpion pose.
Benefits of the Scorpion Pose:
Lengthens, Strengthens, and Stretches:
When performing Scorpion Pose, the forearm balancing motion extends and strengthens the biceps, triceps, arms, and shoulders.In addition, an advanced frontal body opening backbend position strengthens the legs and upper-middle-and-lower back muscles by stretching the neck, chest, abdominal muscles (such as the transverse, rectus, and oblique, among others), hip flexors, psoas, gluteus, and thighs.
Flexibility and Range of Motion:
The practice of Vrischikasana develops spine flexibility, shoulder, and upper arm flexibility, and hip joint and neck range of motion in addition to strengthening the shoulders, arms, core, and back.
Chest, Diaphragm, Breath:
Vrischikasana is a heart-opening position that strengthens the diaphragm muscles by opening and extending the chest cavity. As a result, it aids in bettering the diaphragm and chest muscles’ functionality. Additionally, a thorough neck stretch opens the throat chakra. It extends the intercostal muscles, which helps clear any blockages from the throat to the lungs and may make breathing easier.
Awareness and Focus:
Since practically all joints and muscles are used in this difficult arm balancing exercise of Scorpion Position, trainees must maintain awareness when entering, holding, and exiting the pose. This position is a fantastic approach for children, teenagers, and athletes to develop confidence, strength, and resilience, providing a terrific chance to improve balance, focus, and vulnerability.
Alignment and Posture:
Balancing in Scorpion Pose becomes simple by having a thorough awareness of the alignment factors. Elbows should be in line with shoulders, hands should be shoulder-width apart, palms should be lightly pressed, legs should be together, feet should be flexed with toes facing forward, hips should be pulled back, and the back should be gracefully curved. When these factors come into play, the posture seems ideal, and balance is made simpler. Repeated practice tones the muscles in the upper arm, neck, double chin, and belly, which helps to burn extra fat.
Energizing, De-stressing, and Relaxing:
Balancing the body in advanced backbends and inversions inspires students and has a significant beneficial impact on their physical, mental, and emotional energies, resulting in a positive change in their character. A strong stance calms the mind and increases the flow of oxygenated blood to the bead, which increases energy and the sense of vigor. The abdominal cavity is stretched in the Scorpion Pose, stimulating the liver, stomach, intestines, and appetite. This tones the body’s digestive and reproductive processes. Additionally, stretching the neck enhances thyroid gland performance.
Balance and Emotion:
The Scorpion Pose physically fortifies the whole upper and lower body, as well as the associated muscles, ligaments, and joints. This position promotes mental clarity and awareness, relaxation, and emotional stability. The Ajna and Crown chakras are subtly opened by practicing this stance spiritually. Even under strain, this activation helps to stimulate the fundamental instinct of groundedness and makes one feel more at ease and tranquil.
The Scorpion Pose (Vrschikasana) aids in developing the necessary stamina for more difficult positions like the Formidable Face Pose I, the Chin Stand, or Poorna Salabhasana (however, this could be easier for some than Vrschikasana).
Scorpion Pose (Vrschikasana) Contraindications:
Surgery and Injury:
Students who have injuries to their wrists, elbows, arms, or shoulders should stay away from this practice because it is a forearm balance yoga position. Students with any type of injury to the neck, lower-middle-upper back, chest, rib cage, spine, hips, knees, or legs should also refrain from participating in this activity.Additionally, pupils should attend to a neck or hamstring injury.
Students who just had hip or abdominal surgery or are recuperating from a previous operation involving the joints or components indicated above should also avoid this posture.
Physical Strength and Weakness:
Students with a weak body structure or joints, unstable shoulders, the tension on any part of the body, a history of injury, or any physical sickness should stay away from this difficult position. This posture should be avoided by students who have knee or hip arthritis, a weak upper body, a weak back (an old herniated disc), acute lower back discomfort, sciatica, weak wrists or arms, elbow difficulties, problems with the neck or shoulders, or any concerns relating to the nose, eye, or ear infections.
Students with any physical ailment that might affect their ability to breathe or their general health, such as high blood pressure, vertigo, dizziness, heart problems, severe sciatica, epilepsy, or migraines, should also stay away from this position. Glaucoma patients cannot do the position because of the uncomfortable strain on their eyes.
Students with a history of severe acid reflux, fibromyalgia symptoms, tennis elbow, biceps tendonitis, rotator cuff tears and strains, bursitis, kyphosis, or IBD (inflammatory bowel disease) should also refrain from participating in this activity.
Before asking the shoulders to carry weight, it is crucial to activate and strengthen them.
Lack of Body-Breath Connection:
Vrschikasana concentrates on balance in the position and calls for mindfulness. The practice may cause pain and energy level disruption if the body-breath link is not well understood.
Teachers shouldn’t thus promote this activity to their kids unless they are unprepared. Additionally, your breathing slows down and deepens when you hold each breath for a long time during practice.Therefore, avoid this posture if you have asthma, a cold or cough, or other respiratory difficulties.
Women expecting should avoid the pose since it may be dangerous. Menstruating women should also avoid this position since, according to the yogic system, the downward flow of energy (Apana vayu) is responsible for and active at this time.
Students who have trouble sleeping should avoid this exercise since operating in reverse gravity might overstimulate the neurological system, which increases energy. Consequently, doing so at night should be avoided. Yoga instructors should avoid using this technique on older adults unless they are experienced, fit practitioners or have the necessary understanding of the poses and breath-body awareness.