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Scorpion
vrischikasana
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Highlights
Strengthens the upper body: This pose can be particularly beneficial for those looking to build upper body strength. Maintaining balance in Scorpion Pose requires a strong and engaged core. As you lift your legs off the ground and hold the pose, the core muscles are activated, and work to help to balance.
Improves flexibility: Scorpion Pose requires deep back-bending. Regular practice can help increase flexibility in the spine, hips, and shoulders. It stretches the front of the body, including the hip flexors, abdominals, chest, and shoulders.
Boosts concentration and focus: Scorpion Pose demands focus, concentration, and body awareness. Balancing on your forearms while keeping your legs lifted challenges your mental focus and promotes a deeper connection between mind and body.
Stimulates the nervous system: In Scorpion Pose, the body is inverted, which can have a stimulating effect on the nervous system.
Develops balance and coordination: Achieving and maintaining Scorpion Pose requires coordination and balance. Regular practice can enhance your sense of balance and improve coordination between different muscle groups in the body.
Promotes self-confidence: Mastering Scorpion Pose can be a challenging and rewarding accomplishment. As you progress in your practice and gradually improve your ability to hold the pose, it can boost your self-confidence and foster a sense of achievement.
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Cautions
Shoulder injuries: Scorpion pose puts significant weight and strain on the shoulders.
Spine injuries: As Scorpion pose involves deep back-bending and an inverted position which puts pressure on the spine.
High blood pressure: Inversions, such as Scorpion pose, can increase blood pressure.
Glaucoma : It is generally recommended for individuals with glaucoma to avoid or modify inversions.
Pregnancy: Scorpion pose is not recommended during pregnancy due to the pressure it places on the abdomen and the risk of falling or losing balance.
Lack of shoulder or core strength: Scorpion pose requires substantial strength in the shoulders and core. If you are still developing strength in these areas or have a weak upper body practices prep poses or not over do the pose.
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Preparation
Shoulder Flexion / Spinal Extension / Hip Extension / Core and Upper body Strengthening / Knee Flexion Poses.
Puppy Dog : This pose stretches the shoulders, arms, and chest ready for Scorpion Pose.
Downward Facing Dog (Adho Mukha Svanasana) : This pose helps stretch and strengthen the shoulders, arms, and upper back, which are important for supporting the weight of the body in Scorpion.
Dolphin Pose (Ardha Pincha Mayurasana) : Dolphin pose is similar to Downward Facing Dog but performed on the forearms. It is more similar to forearm balance.
Sphinx Pose (Salamba Bhujangasana) : Sphinx pose helps open the chest and lengthen the front of the torso, preparing for the backbend component of Scorpion.
Bridge Pose (Setu Bandha Sarvangasana) : Bridge pose stretches the front of the body, including the shoulders and hip flexors, and strengthens the back muscles.
Wheel Pose (Urdhva Dhanurasana) : Wheel pose is an advanced backbend that helps open the chest, shoulders, and hip flexors, making it a valuable preparatory pose for Scorpion.
Forearm Plank: Forearm plank strengthens the core, shoulders, and arms, which are essential for stability and control in Scorpion pose.
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Cue In
1 - Bring your forearm’s to the ground approx shoulder width.
2 - Walk your feet towards your elbows, lifting your hips up into an inverted "V" shape.
3 - Engage your core and slowly start to lift one leg off the ground.
4 - Once you have lifted one leg, engage your core even more and press through your forearms to lift your hips higher and start to lifted your other leg towards it.
5 - Slowly begin to bend the legs and guide your toes towards the top of your head.
6 - Maintain a strong engagement in your core and shoulders to help with balance and stability.
7 - Find a focal point on the ground to help with focus and balance.
“Gaze in between your hands”
“Engage your core muscles to maintain stability and control throughout the pose.”
“Press through your forearms to maintain a strong foundation and lift your hips higher.”
“Keep your elbows from swinging wide by almost squeezing them in”
“Shoulders away from your ears and broaden across the chest to maintain an open and expansive upper body.”
“Lengthen and extend your neck”
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Adjustments
Spotting: Stand in front of the student and place your hands on their hips to help them lift up and provide stability and balance.
Wall Support: Position the student near a wall, and have them perform the pose with their feet pressing against the wall. This can provide support and help them find balance as they work on the pose.
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Counter Poses
Shoulder Extension / Spinal Flexion / Hip Flexion / Knee Extension Poses.
Standing Fold (Uttanasana) : With arms interlaced behind back, will do all the above.
Child's Pose (Balasana): Particularly with the arms resting behind. This gentle forward fold helps to release tension in the back, shoulders, and neck, and promotes a sense of relaxation.
Seated Forward Bend (Paschimottanasana): This seated fold stretches the entire posterior chain, including the back, hamstrings, and calves. It promotes lengthening of the spine and a release of tension in the back body.
Seated Twist : The seated twist helps to release tension in the spine, shoulders, and neck.
Variations
"See the variations,
simple to complex"
1 Dolphin Pose: Build strength further by lifting the pelvis as high up over the shoulders or tip your body forward and back with control.
2 Straddle Dolphin: Also develops pressing strength.
3 Dolphin Split: Inverts the body more, allowing you to experience more weight shifting over the shoulders.
4 Strap Feathered Peacock Pose (Pincha Mayurasana): Removes the backbend and utilises a strap to prevent the elbows from splaying open, allowing for more focus on balance.
5 Feathered Peacock Pose (Pincha Mayurasana): This pose is performed with the body in a straight line.
6 Straddle Feathered Peacock Pose: A variation of Feathered Peacock Pose with a wide-legged straddle stance.
7 Split Legs: Perform with the legs split apart, offering a deeper stretch for the legs and increased balance challenge.
8 Half Hand Half Forearm Balance: A variation where one hand is on the ground while the other forearm is used for support, challenging balance and stability.
9 Scorpion Pose: The classic version of Scorpion Pose, balancing on the forearms with bent knees and legs reaching overhead.
10 Prayer Hands Scorpion: Perform Scorpion Pose with hands in prayer position, taking the hands and fingers away that are usually used to help balance.
11 Scorpion Variation with Straight Legs: A variation of Scorpion Pose where the legs are straight instead of bent, increasing the load on the spine as the legs lever behind more.
12 Eagle Legs: Incorporate the Eagle Pose leg position in Scorpion Pose, wrapping one leg around the other for added stability and balance challenge.
13 Hollow Back: Arch the back deeply, emphasising the opening of the chest and shoulders whilst flexing the hips.
14 Figure 4: Cross one leg over the other in Scorpion Pose, similar to a figure 4 shape, adding a hip-opening element to the pose.
15 Stag: Bend one knee and extend the other leg straight in Scorpion Pose, adding asymmetry to the pose and increasing the challenge of balance.
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