Scorpion pose: 5 reasons to add Vrischikasana to your yoga routine

Do you want to strengthen your core, increase flexibility, and improve your stability immediately? Adding Scorpion yoga pose or Vrischikasana to your exercise routine can be a way to do this. This position is similar to the position of a scorpion, the body is bent backwards and the legs are bent upwards, like the tail of a scorpion. It’s a tough challenge that requires a lot of concentration and body control. This yoga asana improves flexibility while strengthening the upper body and core muscles. If you want to challenge your muscles to their limits, try the scorpion pose.

What is the shape of a scorpion?

Scorpion pose is an advanced yoga pose named after the Sanskrit word vrischikasana where “vrischik,” means scorpion, and “asana,” a seat or position. It is considered one of the most difficult and complex yoga poses, requiring stability, flexibility and strength in all areas. “It involves raising your legs above your head, twisting your body and placing your feet in your hands. This results in a scorpion-like shape, hence the name. This is usually done by experienced yogis because of its demanding nature. It can be a satisfying challenge for those who want to push their physical limits and deepen their yoga practice,” says yoga expert Himalayan Siddhaa Akshar.

What are the benefits of scorpion pose or vrischikasana?

Here are some of the benefits of scorpion pose or vrischikasana:

1. Strengthens core strength

Scorpion pose is a powerful core pose. To maintain balance and stability during the pose, the core muscles must be engaged. The abdominals, obliques, and upper abdominals work together to keep the body upright. In addition, the position requires pulling the legs up and over the head, putting a lot of pressure on the core muscles to keep the body in this position. This hard isometric block promotes core strength and endurance. A study published in the International Journal of Sports and Medicine found that regular yoga practice can help boost your core strength.

2. Improves flexibility

Regular exercise helps improve flexibility and aids in balancing the body, as found in a study published in the International Journal of Yoga. Likewise, scorpion pose is a great place to improve flexibility. The pose stretches the back, shoulders, hamstrings and hips. The spine is especially challenged as it is forced into the deep back. This can help improve spinal flexibility and range of motion. In addition, the pose stretches the hamstrings and hips, which can help increase leg flexibility. A regular practice of vrischikasana can lead to a significant improvement in overall flexibility. See why flexibility is important for your health and fitness.

3. Strengthens the back and shoulders

A study published in the Journal of Yoga and Physiotherapy found that following yoga poses can help strengthen your back and shoulder muscles. Incorporating vrischikasana can help strengthen the back and shoulder muscles. Because this pose requires the muscles of the back to be engaged to support the weight of the body and maintain the spine. It can also help improve back strength and prevent injuries. In addition, the pose stretches the shoulders, which can help increase flexibility and range of motion. Over time, a regular practice of scorpion pose can lead to increased strength and flexibility in the back and shoulders.

4. Prevents stress

According to research published in the International Journal of Preventive Science, regular yoga improves concentration, reduces stress and anxiety, and improves mental health. Scorpion pose can be a secret weapon for relieving tension and anxiety. The situation requires focus and strong concentration, which can help calm the mind and reduce racing thoughts. Facial massage can also help distract you from your worries and anxieties. As you focus on handling the situation and managing physical distractions, your mind may turn away from anxious thoughts. In addition, the deep back of vrischikasana can help release tension in the body, resulting in a feeling of relaxation and well-being.

5. Improves blood flow to the brain

Vrischikasana is believed to stimulate blood flow to the brain due to the twisted position. When the body is relaxed, blood can flow freely to the head and brain. This increased blood flow can provide the brain with more oxygen and nutrients, which can improve mental clarity, focus, and overall brain health. In addition, the deep spine of the scorpion pose can lengthen the spine and promote circulation, increasing blood flow to the brain, “explains the expert. However, more research is needed to confirm the fact .

How to do scorpion pose or vrischikasana?

Here is a step-by-step guide on how to do the scorpion pose or vrischikasana, as recommended by an expert.

• Stand tall with your feet together and arms raised.
• Exhale and bend your torso back, reaching your hands to the floor.
• Place your hands on the floor, palms facing down.
• Keep your arms straight and arch your back to support your back.
• Inhale and lift your legs off the floor.
• Bend your knees and bring your dumbbells to your knees.
• As you lift your legs, find your balance and switch arms as needed.
• Keep your back together and your spine straight.
• Exhale and reach your ankles or feet with your hands.
• If you can’t reach your feet, use a block or rope for help.
• Once you have a firm grip on your ankles or feet, exhale and lift your hips off the floor.
• Straighten your legs and point your toes towards the ceiling.
• Hold the pose for several breaths, breathing deeply and evenly.
• Inhale and slowly lower your legs to the floor.
• Place your hands on the floor and gently roll your back to a standing position.

Note: Before trying scorpion pose, make sure you have a solid foundation in yoga and are comfortable with some backbends. It is always recommended to practice under the guidance of a qualified yoga instructor.

Side effects of scorpion pose or Vrischikasana

Vrischikasana is an advanced yoga pose that, when practiced correctly, can provide many benefits. However, it is important to be aware of the possible side effects if the pose is not done correctly or if you have health conditions.

• Back pain: If Scorpion Pose is not done correctly or if you have pre-existing back problems, it can worsen back pain.
• Headache: The inverted Scorpion Pose can sometimes lead to increased blood flow to the head, which can cause headaches in some people.
• Dizziness: If you are not used to inversions, Scorpion Pose may cause dizziness or light-headedness.
• Shoulder injury: Improper arm positioning or excessive pressure on the shoulders can lead to shoulder injuries.
• Hand pressure: If you have weak hands or are not used to supporting your body weight on your hands, you may have wrist strain.

Frequently Asked Questions (FAQs)

1. Is it okay to exercise in the gym every day?

No, it is generally not recommended to practice scorpion pose every day. While it is a powerful form with many benefits, it is an advanced state that can be demanding on the body.

2. When is the best time to practice scorpion yoga?

The best time to practice scorpion pose or vrischikasana is usually in the morning or early morning.

That’s why:

• In the morning: Morning routines can help set the tone for the day and increase energy levels. The body often adapts and relaxes in the morning, making it easier to do difficult poses like Scorpion Pose.
• Early morning: Practicing yoga in the early evening can help reduce stress and anxiety, promote relaxation and a good night’s sleep. It is also a good time to relax after a busy day.