YOGA POSTURES : Vrischika Asana, Scorpion Pose

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CC BY 3.0,
via Wikimedia
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Scorpion
Pose

Introduction

Yoga is a centuries-old practice that unites the body, mind, and spirit through a harmonious blend of postures, breathing techniques, and meditation. 

Among the vast range of yoga asanas, there are some that stand out for their beauty, complexity, and transformative power. Vrischikasana, also known as the Scorpion Pose, is one such posture.

The name comes from the Sanskrit words Vrischika, meaning “scorpion,” and asana, meaning “pose” or “posture.” 

When performed correctly, the shape of the body resembles a scorpion, with the arched back and bent legs imitating the curve of a scorpion’s tail poised to strike. 

This pose is an advanced inversion that combines balance, flexibility, and strength, offering a deep physical and mental challenge.

The Meaning and Symbolism of Vrischikasana

In yogic tradition, animal-inspired postures are more than just physical imitations—they carry symbolic meaning. The scorpion is known for its defensive power, patience, and precision. Practicing Vrischikasana can help cultivate these same qualities in the practitioner: mental focus, courage, and the ability to control energy with intention.

From a spiritual perspective, inversions like Vrischikasana are said to reverse the flow of energy, stimulate the higher chakras, and help the practitioner see the world from a new perspective—both literally and metaphorically.

How to Do Vrischikasana (Scorpion Pose): Step-by-Step Guide

Before attempting the Scorpion Pose, it’s important to warm up your body thoroughly. Prepare with stretches for the shoulders, spine, wrists, and hips. Inversions such as the forearm stand (Pincha Mayurasana) are excellent preparatory poses.

Important: This is an advanced pose and should ideally be learned under the guidance of an experienced yoga instructor. Beginners should first master foundational inversions before attempting Vrischikasana.

Marcocarvalho, 
CC BY 3.0,
via Wikimedia
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Scorpion Pose

Step 1: Starting Position

  1. Begin in a kneeling position on your yoga mat. Keep your spine neutral and take a few deep breaths to center yourself.

  2. Lean forward and place your forearms on the floor, shoulder-width apart.

  3. Ensure your elbows are directly under your shoulders and your palms are flat on the mat, facing downward.

Step 2: Forearm Balance Preparation

  1. Move your head slightly forward so it’s positioned beyond your hands.

  2. Keep your gaze focused on a point slightly ahead of your mat—this will help with balance.

  3. Lift your hips and straighten your legs, coming up onto the balls of your feet, similar to the setup for Pincha Mayurasana.

Step 3: Lifting Into the Pose

  1. Inhale deeply and engage your core muscles.

  2. With control, kick or swing both legs upward into a vertical position over your head.
    Tip: If you are new to this, practice near a wall for support.

  3. Once balanced, make sure your body is stable before proceeding.

Step 4: Creating the Scorpion Shape

  1. Slowly bend your knees and arch your back, bringing your feet toward your head.

  2. Keep your chest open and your neck long, looking slightly forward or upward.

  3. Your toes should ideally hover above or lightly touch the back of your head, creating the “scorpion tail” curve.

Step 5: Holding the Pose

  1. Maintain deep, steady breathing.

  2. Hold the posture for 10 to 20 seconds initially, gradually increasing the duration as your strength and balance improve.

  3. Avoid straining—quality is more important than quantity.

Step 6: Releasing the Pose

  1. To exit, carefully straighten your legs back into a forearm stand.

  2. Lower one leg at a time to the floor, returning to a kneeling position.

  3. Rest in Child’s Pose (Balasana) for a few breaths to allow your body to recover.

Half Scorpion Pose (Ardha Vrischikasana)

If the full Scorpion Pose feels too challenging, you can start with the Half Scorpion Pose (Ardha Vrischikasana). In this variation, you keep one leg lifted vertically while the other leg remains bent toward the head. This builds strength, flexibility, and confidence without requiring full backbend mobility.

Benefits of Vrischikasana (Scorpion Pose)


ShivPrakash Chamola, CC BY-SA 4.0, via Wikimedia Commons
Vrischikasana is more than a show of physical ability—it offers profound benefits for the body and mind when practiced regularly and mindfully.

1. Builds Arm and Shoulder Strength

Balancing your entire body on your forearms demands significant strength from your arms, shoulders, and wrists. Over time, this pose helps tone and strengthen these muscles, improving your ability to perform other challenging asanas.

2. Strengthens the Core

The core is the powerhouse of this pose. Engaging the abdominal and lower back muscles helps maintain balance, stability, and control, which improves posture and reduces the risk of back pain in daily life.

3. Enhances Spine Flexibility

The deep backbend in Vrischikasana stretches and strengthens the spine, increasing flexibility and mobility. This can help counteract stiffness caused by sedentary lifestyles.

4. Improves Balance and Coordination

Balancing upside down challenges the body’s proprioception (awareness of position in space). Over time, this sharpens coordination, reflexes, and body awareness.

5. Boosts Circulation

Being inverted increases blood flow to the brain, providing a fresh supply of oxygen and nutrients. This can lead to improved focus, mental clarity, and even a sense of mental refreshment.

6. Stimulates the Nervous System

The pose’s inversion and backbend stimulate the central nervous system, helping to improve energy levels, combat fatigue, and boost mood.

7. Supports Abdominal Health

Engaging the abdominal muscles while inverted helps tone the belly and may aid in digestion by stimulating internal organs.

8. Builds Confidence and Mental Strength

Mastering Vrischikasana requires patience, determination, and courage. Overcoming the fear of falling and developing the strength to hold the pose can boost self-confidence and mental resilience.

Safety Tips for Practicing Vrischikasana


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 CC BY 2.0,
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Because Vrischikasana is an advanced yoga pose, it comes with certain risks if not practiced correctly. Keep the following guidelines in mind:

  • Warm Up Thoroughly: Prepare your shoulders, spine, and wrists before attempting the pose.

  • Use a Wall for Support: Especially in the early stages, practicing against a wall can prevent falls.

  • Engage Core Muscles: This protects your lower back from strain.

  • Avoid Jerky Movements: Enter and exit the pose slowly and with control.

  • Listen to Your Body: If you feel pain or dizziness, come out of the pose immediately.

  • Avoid If Injured: Those with wrist, shoulder, back, or neck injuries should avoid this posture.

  • Consult a Professional: If you have high blood pressure, heart conditions, or are pregnant, skip inversions like this.

Preparatory Poses for Vrischikasana

Before attempting Vrischikasana, it’s helpful to build the necessary strength and flexibility with these preparatory poses:

  • Forearm Stand (Pincha Mayurasana)

  • Dolphin Pose

  • Wheel Pose (Urdhva Dhanurasana)

  • Camel Pose (Ustrasana)

  • Bow Pose (Dhanurasana)

  • Plank Variations

Counter Poses After Vrischikasana

After performing Vrischikasana, follow up with gentle counter poses to relax the muscles and neutralize the spine:

  • Child’s Pose (Balasana)

  • Seated Forward Bend (Paschimottanasana)

  • Cat-Cow Stretch (Marjaryasana-Bitilasana)

Vrischikasana in the Context of Yoga Practice

In yoga, advanced postures like Vrischikasana are not about competition or performance. They are a personal journey of discipline, awareness, and growth. Attempting such poses should always be balanced with humility and patience. The journey to mastering Scorpion Pose can take months or even years, but every small step along the way brings valuable physical and mental benefits.

Final Thoughts

Vrischikasana is a beautiful, powerful, and challenging yoga asana that demands strength, flexibility, and mental focus. Its scorpion-like shape is more than a physical achievement—it is a symbol of transformation, resilience, and control over one’s own energy. By approaching this pose with patience, respect for your body, and consistent practice, you can unlock both its physical benefits and its deeper, meditative rewards. Remember: the goal is not to perfect the pose overnight but to enjoy the process of becoming stronger, more flexible, and more mindful with each attempt.


When we are practising Yoga Asanas regularly, we have decided to have all the benefits available by practising the same. diet comes the first. The intake of the food should be devised in such a way that it supplements the benefits of yoga exercises. The composition of diet should be of a balanced diet and the quality vegetarian, as yoga denies any kind of violence. The food arrived through the process of killing another soul on the earth could not help our wellness, that is what yoga believes. So no meat and fishes.

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