Scorpion Pose
Vrschikasana
Deep Core & Shoulder Strength
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 Inversion
Benefits
Arm Strength & Back 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, lift your hips, and walk your feet in.
2. Prepare for Lift-Off
Walk your feet closer to your shoulders. Press down firmly through your forearms to elevate your shoulder blades.
3. Kick Up into Forearm Stand
Lift one leg high, keeping your hips square. On an exhale, gently kick the lower leg up into Forearm Stand (Pincha Mayurasana).
4. Add the Backbend
Once stable, slowly bend your knees, reach your toes toward your head, and let your chest open forward.
Safety & Modifications
Common Mistakes
- Dumping weight into the lower back instead of engaging the core.
- Splaying the elbows out too wide (they should remain shoulder-width).
- Throwing the head back too early, compressing the cervical spine.
Modifications for Beginners
- Use a wall: Practice kicking up to Forearm Stand against a wall before attempting the backbend.
- Use a strap: Loop a yoga strap just above the elbows to prevent them from sliding apart.
Contraindications
Avoid this pose if you have recent neck, shoulder, or back injuries. It is also not recommended during pregnancy or if you experience high blood pressure.
Lola's Teaching Tip
"Never rush Scorpion. Master your Forearm Stand first and ensure you can hold it away from the wall. Let the backbend come from the thoracic spine (upper back) rather than dumping all the weight into the lower back."
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