Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Vrischikasana
- Vrischikasana is also referred to as Scorpion Pose. In the Sanskrit language, Vrischik means Scorpion and asana means Pose. It is pronounced as vrush-chick-ah-sa-nah. To perform this asana correctly, you do need proper expert guidance, shoulder strength and a strong core. This is indeed an extremely challenging pose.
- This is an advanced yoga asana and belongs to the Ashtanga style. You can do it as much you feel is possible. Repetitions are not necessary. It stretches your vertebral column, neck and hip. It strengthens your back, arms, rectus abdominal muscle and shoulders.
How To Do The Vrischikasana?
Steps to perform Vrischikasana correctly
- Start this pose by kneeling on your knees and hands.
- Drop forearms to the floor. Hold opposite elbows such that arms are kept at shoulders length apart.
- Forearms should be parallel to one another. Once you feel comfortable in this particular position, lift your arms to get into Dolphins position.
- Walk close towards your elbows as much as possible.
- Lift right leg gently towards the ceiling.
- Get on your left foots ball and then start to rock forwards before you lifting both your legs off the floor.
- Then bring closer your feet and legs, with externally pointed toes.
- Now, bend knees. Move your toes towards the head. Simultaneously use your arms to stretch your chest forward.
Be in this position for about three breaths. You can use the wall to support your body until you feel comfortable doing this asana without the prop.
Tips for beginners to follow to practice correctly Vrischikasana pose
As a beginner, you should not attempt doing this advanced asana without proper guidance from the experts. Practice it only after you feel comfortable and flexible with the forearm stand. You can use a wall to support your body initially. Some additional tips for beginners to follow to practice it correctly are:
- You can move your hand about 2 feet away from the wall before lifting your legs off the ground.
- While assuming forearm stand, your feet should be placed on the wall. Then lock your feet in this position. Your spine area will form a backbend.
- You can further intensify your spinal extension. To achieve this objective, you need to walk your feet until it reaches your head. However, you should stop once you have achieved your optimum and not able to do it further.
Advanced Vrischikasana pose alterations
Once you are comfortable doing the Scorpion Pose correctly and without any hassle, you can try a few advanced positions.
- Do a headstand to perform this asana rather than rest your forearm to the ground. It helps enhance the difficulty quotient. Perform this variation once you feel confident in doing Vrischikasana pose.
- Locust Scorpion Pose is another variant that you should perform after mastering the basic one. In this advanced asana, you need to touch your chin part on the ground and take your arms behind to clap. The variation also puts your body weight on the chin, neck, forearms and shoulders. However, being a tough and advanced variation, it is better practiced after you are flexible in doing the basic asana.
Preparatory poses you can practice before doing Vrischikasana
There are a few asanas that you can practice before doing the Scorpion Pose. Such asana can warm up and provide youre your body with increased flexibility. This way, you can attempt this tough pose with ease and accomplish your objectives. Some of the asana to practice are:
- Urdhva Dhanurasana
- Ado Mukha Vrikshasana
- Pincha Mayurasana
Follow-up poses to practice after completing Vrischikasana
- Catur Svanasana
- Adho Mukha Svanasana
This asana is so tough that it may break you emotionally and physically. But being determined and doing it sincerely and regularly will help you to be a much stronger person. But you also need to follow your body and stop if it is unable to bear extreme pain.
Benefits Of The Vrischikasana
This challenging pose does offer several amazing benefits.
- It strengthens your torso, back as well as eliminates stubborn fat present in these areas.
- It helps stretch and expands your shoulders, chest and hip flexors.
- It strengthens your shoulders, forearms and legs.
- It helps improve spine flexibility as well as overall stamina.
- It can be termed a cardio exercise as it helps elevate heart rate.
- It challenges perseverance, strength, coordination and balance while improving the overall sense of balance.
Precautions To Be Taken While Doing The Vrischikasana
You need to take into consideration several precautionary measures to ensure you perform this complex pose properly and safely.
- As a beginner, you are not advised to attempt this tough pose.
- You need to do a few warm-up poses before attempting this one. It will prepare your body to tackle the challenges that you will face with this asana. It also helps avoid muscle tears and other unwanted injuries.
- You can perform it once you have completed your basic asana. Your body should be more flexible and strong.
- Still, you will have to take the help of a qualified yoga instructor to perform this pose.
- The experienced instructor will suggest if you are ready to perform this asana or not.
- In case you suffer from hip injuries, back problems, heart diseases, high blood pressure, vertigo, avoid doing this asana. Even women who are menstruating or pregnant should not do this pose.
- There should be a minimum gap of 10 hours of having your meal before you start to practice it for the day. Your stomach and bowels should be empty before attempting the asana. Hence, it is better performed in the morning hours as your mind will be fresh, free from tensions and stress.
- Vrischikasan, being an inversion when done correctly and properly provides flexibility and strength.
- It flexes your back and opens up your shoulder.
- It also helps develop tenacity and patience.
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