Are you looking for a real yoga challenge? Then you should try Vrschikasana or Scorpion Pose.

Vrschika means scorpion in Sanskrit, and it’s a hatha yoga asana. Its name comes from the similarity of a scorpion’s pose when it attacks.

It’s a majestic posture and it tends to be difficult to do. It requires a combination of several aspects, such as concentration, balance, arm strength, abdominal strength, flexibility, and high mastery of inverted postures.

The benefits are great too. The Scorpion Pose can give us all the useful benefits as a pose. Keep reading, so you can learn how to do this posture and get all its benefits.

How to do Vrschikasana or Scorpion Pose?

Step 1:

Start on the floor, on your hands and knees.

Step 2:

Bring your forearms to the floor and hold your elbows opposite each other to reach shoulder distance.

Step 3:

Position your forearms parallel and raise your hips enough to perform the Dolphin Pose.

Step 4:

Walk with your feet up to your elbows as much as you can.

Step 5:

Lift your right leg up.

Step 6:

Support the metatarsal of the left foot and start rocking it forward to lift both legs off the floor finally.

Step 7:

The leg and feet should be together with the toes pointed (Pincha Mayurasana).

Raise your head a little so you can focus on a fixed point.

Step 8:

Then bend your knees, straighten your toes toward your head while stretching your chest forward with the help of your arms.

In Pincha Mayurasana, the hips are aligned with the shoulders and the head on a vertical axis.

This axis will move a little to reach the characteristic “C” shape of Vrschikasana, so it is important to seek balance slowly.

Step 9:

Open your chest and bring your feet closer to your head. Your legs should start to separate, especially in the knee area, but make sure to keep your feet together.

Try to maintain this posture for at least three deep breaths.

Finally, to get out of the pose, go back to Pincha Mayurasana first, and then, lower one leg at a time.

Some Considerations

• Before performing the Scorpion Pose, it is necessary to master other inversion postures, such as Sirsasana (headstand) and Pincha Mayurasana.

• If you’re a beginner, you can start doing this position against a wall until it feels comfortable, and you can do it without support.

• If you are a more experienced yogi but have never performed this posture before, it is recommended that you start practicing it under supervision.

• Do not perform this posture if you have a back and/or spinal injury. And it is not recommended for people with heart problems or high/low blood pressure.

• If you have problems with your headstand pose, check out this video to get some tips and confidence.

Benefits of Vrschikasana

• Improves concentration.
• It helps to stretch the back, neck, legs, and to open the chest.
• Strengthens shoulders, arms, and abs.
• It helps to get rid of accumulated stress and tension in the shoulder area.
• It can expand and stretch your hips.
• Increases the heart rate.
• Improves the resistance of the spine.
• Challenges balance, coordination, strength, and perseverance.

Beyond these physical benefits, the final form of this posture carries strong spiritual significance.

An advanced yogi manages to touch his head with his feet. The top of the head represents the ego; by stepping on it with the “scorpion’s sting,” we manage to free ourselves from toxic emotions such as hatred, intolerance, and jealousy.

Overcoming this enemy (the ego) will help us live in peace and harmony, promoting humility and tolerance.