The Scorpion Pose is an advanced-level yoga asana that helps in improving flexibility and strengthening the upper body and core muscles. Yoga trainers often suggest doing the Scorpion Pose once you have reached a certain level of core strength with the practice of beginner-level yoga asanas

The body movement of this asana imitates the image of a Scorpion that is ready to sting its prey. Some people consider it the “peak pose” or one of the hardest poses out there. If you want to push your body muscles to the limit, you can try Scorpion Pose yoga. 

In this guide, we are going to cover the meaning of Scorpion Pose in Sanskrit, how to do the Scorpion position yoga, what are the Scorpion Pose benefits, precautions and safety points for this asana, and much more. If you are interested in adding the Scorpion asana to your home workouts, this guide is for you. Read till the end so that you achieve the right pose with safety. 

What does Scorpion Pose Mean?

Scorpion Pose in Sanskrit means the vrischikasana or the pose in which you have to shape your body like a stinging Scorpion. If you see an image of a yoga practitioner doing this asana, the meaning will get more clear to you. Now that you know its meaning, let’s see what are some vrischikasana benefits.

What Are the Benefits of Scorpion Pose?

Here is a list of some Scorpion Pose yoga benefits that you get by practicing the asana regularly:

  1. This yoga pose, if done right, can strengthen the muscles of your arms, back, shoulders, and core. 
  2. Vrischikasana stretches your hip flexors, chest muscles, spine, and ultimately increase the flexibility of your body. 
  3. Your sense of balance and stability will improve immensely if you practice the Scorpion position daily. 
  4. One of the least known Scorpion Pose yoga benefits is that after a session of Scorpion Pose yoga, you will end up with a high level of mental and physical energy. 
  5. Pose Scorpion yoga can also increase the blood flow to your brain and hence nourishes your mind with nutrients and a high level of oxygen. 

How to Do Scorpion Pose Step-by-Step?

Here is an easy step-by-step guide that will help you practice Scorpion yoga the right way: 

  1. Start this asana by getting yourself in the tabletop position. Lower down your forearms, balance the shoulders over your elbows. 
  2. Place your palm on the floor and spread your fingers. Squeeze your underarms, make sure that the elbows do not bend outside. Focus on an imaginary point between your index fingers and the thumb. 
  3. Press the floor by exerting force into the forearms, curl the toes in, lift your hips high, and walk your toes toward your elbows. This pose is also known as Makarasana (the Dolphin pose) and can help you in building the strength of your shoulders. 
  4. Start lifting one leg and bend the other one. Do a hopping motion to press your body away from the floor. Now, bring both legs above your head and balance your body using your forearms. This is called the Pincha Mayarasana (the feather peacock pose). 
  5. You can press through your shoulders and forearms to refine your pose. Keep your thighs close to each other. 
  6. Now, start shifting the back of your legs and hips forward and bring them in line with your shoulders. At this point, your breastbone should be perpendicular to the ground. 
  7. Bend your knees and use your core muscles to support your spine. Move your focus past that imaginary point. Ensure that you do not experience pressure on your muscles while deepening the spine. If you do feel intense compression or any type of strain, you can come out of the pose gradually. 
  8. Take deep breaths and try to maintain this yoga pose for about 15 to 30 seconds. You can decrease or increase this time later according to the flexibility and strength of your body. 
  9. To relieve the Scorpion asana, you have to first extend your knees and lengthen your legs. This unwinding will get you into the feathered peacock pose that we just mentioned above. 
  10. Bring your feet back on the ground and get yourself into the dolphin pose. 
  11. Slowly, transfer to the child pose, then to the forward-folding pose, and finally to the position where you start the Scorpion position. 

What Are the Safety Precautions While Doing Scorpion Pose?

It is true that there are a lot of benefits of Scorpion Pose, but you also have to stay safe to reap these Vrischikasana benefits. Here is a list of some precautions and safety points to keep in mind while practicing Scorpion yoga:

  1. Before jumping straight to the Scorpion position yoga, you should first try some yoga for beginners such as the forearm stand or other basic balancing poses. This will make your muscle flexible enough to do the Scorpio asana. 
  2. Perform this yoga against a wall so that you can place your legs against the wall in case of imbalance and protect yourself from any type of injury. 
  3. If all the steps are overwhelming you, you can join online yoga classes and do it under the supervision of a trained yoga guru. 
  4. If you have weak arms or wrists, elbow problems, issues in shoulders, or other similar problems, you should avoid adding the Scorpio asana to your workout. 
  5. Pregnant women should never try pose Scorpion yoga even in the first few months of their pregnancy. 
  6. If you have vertigo, heart disease, high blood pressure problem, dizziness, and other similar health issues, you should consult a doctor before doing the Scorpion Pose. 


The Scorpion Pose is a powerful yoga asana that can help you achieve a high level of flexibility and strength. If you want to reap all the benefits of Scorpion Pose, you have to focus on maintaining the right pose. Follow this guide of how to do Scorpion for beginners and you will be able to master the asana within a few weeks of practice. 

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June 28, 2022

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