Vinyala

Pose sheet

Scorpion Pose

Vṛścikāsanaवृश्चिकासन

Balance on your forearms, arching your back with feet approaching your head.

Open this pose in the 3D body

Steps

Support

Both forearms and palms; head lifted and unsupported.

Enter

  1. Kneel; ground parallel forearms and palms, with elbows shoulder-width apart.
  2. Lift your head; walk feet closer, bringing shoulders above elbows.
  3. Raise your legs with control into a balanced Forearm Stand.
  4. Exhale; bend your knees and arch your back from your shoulders.
  5. Bring both feet toward your head while maintaining your support.

Hold

  1. Press forearms and palms down; keep your elbows shoulder-width apart.
  2. Draw shoulder blades together; lift your chest, extending your thoracic spine.
  3. Keep your head lifted, without resting it on the floor.
  4. Keep your legs together and point your toes.

Exit

  1. Reverse the arch; straighten your legs back into Forearm Stand.
  2. Exhale and lower your feet to the floor with control.
  3. Lower your knees and rest in Child's Pose.
Breathing
Try to maintain normal breathing while holding the pose.
Gaze
Look forward with your head lifted.
Duration
About 30 seconds, according to your capacity.

Adapt

Adaptations

  • WallFace away from the wall; rest your feet against it.
  • Block and strapUse a strap to maintain elbow spacing; block between your hands.
  • Smaller archBring feet less close; preserve your controlled return to Forearm Stand.
  • Dolphin preparationKeep feet and forearms grounded, with your head lifted.

Variations

  • Full form: heels on crown, knees and ankles together.
  • Vṛścikāsana II: balance on your palms with straight arms.
  • Straight legs: maintain the arch without bending your knees.

Signals of effort

  • Inversion, with your weight on your forearms.
  • Feet unsupported and head lifted.
  • Pronounced spinal extension and deep knee flexion.
  • Breathing may speed up while holding the pose.