Scorpion Pose — Vrschikasana
An advanced inversion that builds on Pincha Mayurasana (Feathered Peacock Pose). It deeply strengthens the arms, shoulders, and back while stretching the entire front body.
Level
Advanced
Pose Type
Inversion, Backbend
Key Benefits
Strength & Flexibility
Step-by-Step Guide
1. Start in Dolphin Pose: Begin on hands and knees. Place your forearms on the mat, parallel to each other. Tuck your toes and lift your hips high into Dolphin Pose.
2. Prepare for Lift-Off: Walk your feet a few inches closer to your head. Press down firmly through your forearms to keep your shoulders stacked over your elbows. Look forward between your hands.
3. Kick Up: Lift one leg high, keeping your hips square. Bend your standing leg. On an exhale, gently kick the lower leg up, using the strength of your core and top leg to lift into a forearm stand.
4. Find Stability: Actively press the floor away to avoid sinking into your shoulders. Engage your abdominal muscles to protect your lower back and find your balance.
5. Add the Backbend: Once stable, slowly begin to bend your knees. Reach your toes toward your head, allowing your chest to open. Lift your gaze to deepen the curve in your spine, creating the iconic "scorpion tail."
Safety & Modifications
This is an advanced pose that requires significant strength and stability. Please practice with caution.
- Avoid if: You have high blood pressure, heart conditions, or injuries to the back, shoulders, or neck.
- Beginner's Tip: Master Dolphin Pose and Forearm Stand (Pincha Mayurasana) near a wall first before attempting the backbend component.
- Modification: Work on bending one knee at a time to slowly build confidence and flexibility in the backbend.
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