Scorpion Pose - Vrschikasana

Yoga Scorpion Pose
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Type of pose: Inversion, Backbend

Benefits: Strengthens the shoulders, core, and back; improves balance

Note: Wondering whether to invert while menstruating?


1. Begin by balancing in forearm stand in the center of the room.

2. Bend your knees and lift your head. 

3. In forearm stand, the hips are pretty much over your shoulders. In order for your body to move into the classic C shape of scorpion, your hips must move away from your head.

This happens naturally as you begin to curve your spine into a position of extension.

4. As you deepen your backbend, your knees may separate, but keep your big toes touching.

5. Continue to move your toes toward the crown on your head.

6. To come out, lower one leg at a time to the floor.

Beginners Tips:

True beginners should not attempt this advanced posture. If you are comfortable doing forearm stand at the wall,you can start to work on scorpion at the wall.

1. Before you kick up, move your hands about two feet from the wall.

2. Come into forearms stand with your feet on the wall. Because your hands are further from the wall, placing your feet on the wall will create a backbend position in your spine.

3. Walk your feet down the wall toward your head to intensify your spinal extension. Stop whenever you need to.

Advanced Tip:

1. In the full pose, the soles of your feet rest on the crown of your head.

This requires a very deep backbend, so working on poses like urdhva dhanurasana will help prepare you. 

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