â€˜Vrischika’ in Sanskrit means scorpion. This posture is so named because the yoga posture resembles a scorpion with its tail arched above its head ready to sting its victim.
How to practice?
- Kneel on the floor and lean forward placing the elbows and forearms flat on the floor with the palms facing down. Your arms should be placed about shoulder-distance apart.
- Extend your head forward and lift it as high as possible.
- Raise the buttocks and place the feet firmly on the bottoms, the toes.
- Inhale and make the legs up and over the head while maintaining your balance.
- Bring the legs straight up over your head.
- Slowly bend the knees and drop the legs toward the head being careful not to move too quickly or drop the legs to far while maintaining balance.
- Reverse the steps above and return to a kneeling position.
Benefits of Vrischika Asana
- This posture combines many of the benefits of the Chakra-asana (the Wheel posture) and the Sirsha-asana (the Headstand).
- It promotes balance and brings harmony to the body and the mind.
- Practice of this asana increases blood flow to the brain and pituitary glands and revitalizes all the body systems.
- It also increases circulation in the lower limbs and the abdomen, and tones the reproductive organs.
- This posture provides maximum stretch to the neck, spine and chest and the abdominal muscles.
- It strengthens the arms, shoulders, back and fully expands the lungs.
Durations/Repetitions of Vrischika Asana
Hold the vrischika according to your comfort level. Keep in mind that returning from the posture gracefully without falling out of it will take some strength, so don’t hold it too long. In the beginning 20 to 30 seconds is fine. Increase the time gradually as you become more proficient.
Contraindications of Vrischika Asana
- Do not practice this asana, if you have glaucoma, detached retina, or other eye disorders that are aggravated by pressure.
- Do not do this asana if you have high blood pressure or heart palpitations.
- In case of suffering from vertigo do not practice this pose.
- The Vrischika Asana should not be attempted until you are comfortable with the Headstand (Sirsha-asana) without any slightest
- Beginners should not practice this asana.
- Beginners should do this posture under the supervision of a qualified teacher
CAUTION: Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.