Balancing yoga poses are an invigorating problem. Balancing poses the place you’re additionally the wrong way up are even higher! Scorpion pose, or vrschikasana in Sanskrit, is a difficult yoga inversion that exams your focus and your flexibility.
Think you’ve obtained sufficient physicality and psychological confidence? Read on to work your means into scorpion pose.
What Is Scorpion Pose?
Scorpion pose is an advanced-level, backbend pose that makes use of your whole physique’s power to get the wrong way up whereas balancing in your forearms.
To create the massive “C” curve of scorpion pose, we propose prepping your physique beforehand to strengthen and lengthen your backbone. Try spine-stretching poses like cat and cow pose, camel pose, and dolphin pose.
Scorpion Pose: Step-by-Step Instructions
“One of my favorite ways to get into scorpion pose is against a wall,” says Derise Anjanette, a 500 E-RYT Yoga Alliance licensed yoga trainer in Boulder, Colorado. “The wall makes the pose really, really accessible for a lot of people.”
- Begin in a forearm plank together with your elbows in and shoulder blades drawn down and again. Spread your fingers extensive and root down by way of your fingertips.
- Remaining in your forearms, stroll your toes towards your elbows to enter dolphin plank pose.
- From dolphin, goal to align your hips over your shoulders earlier than transferring into forearm stand. Stack your hips over your shoulders. Engage your higher physique, and raise one leg into the air. Try hopping (to construct momentum) together with your grounded foot till you may raise each legs into the air.
- Once you stick forearm stand, begin to bend your again right into a “C”-shape by transferring your hips towards the entrance of your mat and dipping your toes down towards the crown of your head (think about a scorpion tail). Gaze forward to guard your backbone.
Remember, the wall is a superb software to make use of while you’re first studying this pose.
What Muscles Does Scorpion Pose Work?
Scorpion pose stretches and strengthens unexpectedly. When within the pose, you’ll be working your core, again, arms, and legs. You’ll be stretching your chest, shoulders, and backbone, whereas additionally opening up your quads and hips.
“The quads have to be really open with the knees bent,” says Anjanette. “And the other danger of the pose is dumping into your low back. Focus on drawing the heart forward and engaging those serratus muscles.”
The serratus muscle groups are the muscle groups which are on the higher and outer sides of your chest that assist convey your sternum ahead and broaden by way of the pecs.
Because yoga can be a psychological follow, scorpion pose can push your limits in the case of worry and vulnerability whereas working in your steadiness and focus.
