Scale Pose
March 28, 2015
Seated Forward Bend
March 28, 2015

Scorpion Pose

LEVEL

Anatomy

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Pose Type

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Sanskrit

Vrschikasana
(vrsh-chih-KAHS-anna)
vrschika = scorpion 

BENEFITS

  • Strengthens the shoulders, legs, and back
  • Tones the spine
  • Stretches the abdominal muscles
  • Improves balance and focus

CONTRAINDICATIONS

  • High blood pressure
  • Neck, shoulder, or back injury
  • Headache
  • Pregnancy
  • Glaucoma
  • Heart conditions
  • Ear infections

HOW TO

  1. Kneel on the floor. Hold onto your elbows with opposite hands and place them on the ground. Keep your elbows where they are, but release your hands and bring your forearms to a parallel position in front of you, palms down.
  2. Curl your toes under and straighten your legs. Walk your feet toward your elbows until your hips are aligned over your shoulders.
  3. Gaze slightly forward and draw your shoulders upward. Lift your right leg to the sky, then bend your left knee slightly, and push off the floor to lift your left leg toward the sky. Find your balance here in Pincha Mayurasana (Forearm Stand).
  4. Bend your knees and lower your feet toward your head.
  5. Balance in the pose for several breaths. Push back up into Forearm Stand, then exhale and carefully lower both feet to the floor.

MODIFY OR REPLACE

  • Practice near a wall. Rise into a forearm balance, then bend your legs one at a time, and slowly walk your feet down the wall.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • Fix your gaze at a point ahead of you to balance.
  • Push your arms firmly into the floor.
  • Draw your chest forward.
  • Activate your core.
  • Reach your tailbone upward.

VARIATIONS

  • Touch the soles of the feet to the crown of the head.

WATCH OUT FOR

  • Shoulders collapsing
  • Compression in the low back