⚖️Balance & Focus
Advanced
30 sec-2 min

Vrischikasana

Scorpion Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Full body balance and control

Strengthens arms and core

Improves spinal flexibility

About This Pose

Vrischikasana is an advanced forearm balance with a deep backbend, resembling a scorpion with its tail curled over its body. This pose demands exceptional strength, flexibility, and balance simultaneously. It builds tremendous core and arm strength while developing the proprioceptive awareness needed for advanced inversions. Only attempt after mastering Sirsasana and forearm balance.

Step-by-Step Guide

Follow these steps to practice Vrischikasana safely

  1. 1

    Begin in forearm balance (Pincha Mayurasana)

  2. 2

    Engage core and slowly begin to bend the knees

  3. 3

    Arch the back and bring feet toward the head

  4. 4

    Keep elbows shoulder-width apart and press forearms firmly

  5. 5

    Gaze between the hands

  6. 6

    Hold for 15-30 seconds initially

  7. 7

    Come out by straightening legs first, then lowering down

Who Should Avoid This Pose

  • Shoulder injuries
  • Lower back problems
  • Wrist or elbow injuries
  • Not for beginners (requires years of preparation)

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Advanced

Sirsasana

Headstand Pose

Learn pose
Advanced

Urdhva Padmasana

Upward Lotus Pose

Learn pose
Intermediate

Dhanurasana

Bow Pose

Learn pose

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