BackbendsBeginner
Scorpion I
Vrschikasana I
Scorpion I balances on the forearms as the spine bows and heels tap toward the crown, mimicking the poised tail of a scorpion.
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How to Perform
- 1
Set forearms shoulder-width and interlace fingers on the mat, pressing down to stabilize.
- 2
Place the crown between the wrists, lift hips, and walk feet in until shoulders stack over elbows.
- 3
Exhale to swing both legs overhead into Pincha Mayurasana, pressing forearms firmly.
- 4
Bend the knees, lift the head and chest, and arc the spine so the heels move toward the crown.
- 5
Hold steady breaths, then straighten the legs back to forearm balance and lower with control.
Benefits
- Strengthens shoulders, back, and core while developing inversion stability.
- Opens the chest, throat, and hip flexors in an inverted position.
- Sharpens concentration and courage through balance at extreme extension.
Alignment Cues
- Elbows stay shoulder-width with forearms parallel.
- Inner thighs tone together even as knees bend.
- Tailbone reaches toward heels to maintain control.
- Eyes gaze forward softly to guide balance.
Common Mistakes
No common mistakes listed.
Contraindications
- • Cervical spine injury or compression
- • Uncontrolled hypertension or glaucoma
- • Shoulder or wrist instability
Recommended Props
WallSpotterBlanket
Tags
AdvancedBackbendsCoreShouldersSpinal ExtensionSpineVrschikasana Seriesasana