Mastering Vrischikasana: Anatomy, Alignment, and Breath Control

What is Vrischikasana?

Vṛischikāsana or Scorpion Pose is an integration of two Sanskrit words: Vrischik means “Scorpion” and Asana “Meditative Pose”. This posture resembles a striking scorpion.

It is a challenging inverted back bend posture that involves both core and shoulder strength. Scorpion pose strengthens the arms, spine, forearms, and torso. This pose is also good for the heart. As Vrischikasana is one of the most advanced poses thus it is important to practice it with proper guidance.

Performing this pose gives Passion, Intuition, Energy, Loyalty and Psychic abilities.

The head, which is the seat of knowledge, is also the seat of pride, anger, hatred, jealousy, intolerance, and malice. These emotions are more deadly than the poison which the scorpion carries in its sting. The yogi, by stamping on his own head with his feet, attempts to eradicate these self-destroying emotions and passions. Thus, he seeks to develop humility, calmness, and tolerance, and to become free from ego, for subjugation of the ego leads to harmony and happiness.

Powers Of Scorpion

Physical Powers

 A Scorpion is known to be one of the most fascinating arthropods that humans have seen. Scorpions can last for over a year without eating. They can survive this extended period on only a single insect that they might have consumed. They do so by slowing down their metabolism to a near-death rate and can stay in this pseudo-hibernation for extremely long periods. The slow metabolism rate makes them require only one-tenth oxygen compared to most insects.

Many sit motionless during this period, using up very less resources. In fact, a surprisingly long lifespan of 8-10 years, being an arthropod, sometimes up to 25 years, makes Scorpions some of the longest living beings of its order. Scorpions have survived nearly 400 million years on Earth with almost zero mutation from their first ancestors. Scorpions also possess one of the strongest spinal structures in the animal kingdom and many of their tails deliver a deadly toxin. Yogis can acquire many of these qualities of a scorpion by performing this asana.

Mental Powers

The memory power of a scorpion is remarkable as well. Though they are fairly simple in terms of neural networks within their bodies, many of them exhibit certain traits of advanced intelligence. Scorpions often make their burrows in a certain manner, which displays skilled architecture. 

It’s one of the most enduring creatures in the world, and only people who are familiar with its power will be wise enough to give it a wide berth. The scorpion is very influential, so make sure you know how you can harness the power of this dangerous but interesting creature!

The scorpion also tells about isolation. You have to value your solitude as well and go away to be alone with your thoughts. You need this alone time to nourish your inner-self and help yourself cope with the demands of everyday life.

Psychic Powers

The scorpion symbolizes the ability to patiently wait before striking. This insect has strong intuitive senses that strengthen your awareness so that anything hidden becomes clear before you act. In terms of spiritual gifts, it offers you the lesson of defense when necessary. Scorpions are incredibly adaptable creatures that can flourish in the toughest conditions.

The Scorpion sheds its skin, to a Snake, up to six times throughout its life. It’s not surprising that the quality of Scorpion has already incarnated several times and endured numerous challenges.

Scorpions, like many other living beings, do not need their eyes to get a full picture of their surroundings. 

How To Do The Asana

Overview & Steps

• Begin the pose with a kneeling position.
• Drop your forearms to the ground and hold on to the opposite elbows so that your arms are at shoulders’ distance apart.
• Make sure your forearms are parallel to each other, and once you are in position and comfortable, lift your hips and assume the Dolphin position.
• Walk towards your elbows, as close as you can get.
• Then, gently lift your right leg towards the ceiling.
• Arise on the ball of your left foot and begin rocking forward before you lift both the legs off the ground.
• Bring your legs and feet together, making sure your toes are pointed outside.
• Bend your knees, and start moving your toes toward your head while you stretch your chest forward through your arms.
• Hold this posture for at least three breaths. Take the support of a wall until you are comfortable without support.

Safety & Precautions to Prevent Injuries

• Practice this asana with the support of the wall or a person until you become a master in it.
• If you are a patient of High blood pressure or a heart patient, then do not practice this pose.

Anatomy Of Vrischikasana

In Vrischikasana, the scapulae need to slide together on the back, which lowers the rib cage toward the floor and creates more mobility in the thoracic spine. The head can then lift, and the thoracic spine can extend further. The lifting of the head is important to shifting the balance point; otherwise, the legs might overbalance the pose backward, causing you to fall into a backend.

As the knees bend and the feet move toward the head, the hamstrings are at their shortest working length. For this reason, they often cramp while trying to do this action. As important as getting into this pose is the ability to get out of it. To start with, practice it in a manageable range, entering and exiting the pose with control.

Preparatory And Follow-Up Poses

Preparatory asana –

• Downward-Facing Dog
• Plank Pose
• Handstand
• Mayurasana
• Marjariasana
• Chakrasana

Follow up asana – 

• Paschimottanasana
• Forward bend
• Adho Mukha Svanasana, 
• Shavasana

Key Alignment Of Asana

Importance Of Breathing In Vrischikasana

As the Vrischikasana comes under the advanced pose, it requires lots of stamina, flexibility, and strength to perform. Deep, slow, and long breathing, at the beginning of the pose, will help you to prepare yourself physically and mentally for the practice. When you are lifting the legs upwards, inhale deeply and perform the action. This will help to bring a sufficient amount of oxygenated blood into the lungs, which will support you in doing this lifting action.

While maintaining the final pose, breathe normally (Slow, long & gentle). As this is an inverted series of asana, the blood flow will nourish the upper body area and impure blood will be rushed back into capillaries for the purification process. While coming out of the pose exhale and bring your lower body down and again breathe deep and long to relax the body. 

Also Read – Paschimottanasana: Benefits, Steps, Precaution, Tips, and More!

Process Of Meditation In Vrischikasana

(Sthiram Sukham Asanam)

Scorpion pose is an advanced inverted series of asanas. After achieving the complete stillness of the final pose, practitioners may start the visualization process in order to experience the tangible benefit of this pose. Here, practitioners may visualize a vast scorpion with all cosmic powers. Transforming themselves into this enormous scorpion will allow the practitioners to experience the higher energy within. The extraordinary power of a Scorpion is great Intuition, Loyalty, Passion, and so on. This will help the practitioners to get a glimpse of the Meditation process. 

Benefits Of Vrischikasana

Physical Benefits

• Vṛischikāsana improves spinal flexibility and builds stamina and endurance.
• This pose allows blood to flow to the brain, improving memory and concentration, and creates balance. 
• Vṛischikāsana improves piles and varicose veins.
• Vṛischikāsana nourishes the pituitary glands and improves the health of all the endocrine glands.
• It reverses the effect of gravity on the body and stimulates the central nervous system.
• There is also a substantial benefit to reproductive processes as it tones the organs.
• Vṛischikāsana stretches the lungs, chest, upper and lower back, shoulders, throat, and hip flexors.
• Vṛischikāsana can also relieve menopause and menstrual cramping for women.

Psychological Benefits

• This asana provides a substantial relief to mental fatigue by circulating blood throughout the body. Slowly distressing the practitioner.
• Vrischikasana even helps reduce anxiety and stress.
• Reduces depression as it stimulates the entire nervous system and gives one a sense of balance in this fast world.
• It calms the mind perfectly, eliminating many mental issues like frustration, jealousy, pride, and intolerance as a result.
• It empowers positivity and helps to build confidence, inspiration, happiness, and strength & stability within. 

Mystical Benefits

• Regular practice of this asana bestows the power of understanding illusions in the practitioner and allows them to perceive many higher occurrences in life.
• Power of acceptance also increases as a result of practice; it makes the person more loving and accepts everyone equally.
• Sensory organs become extremely receptive after practice of this asana, as concentration power and power of experiences become manifold.
• It also stimulates the brain stems and invokes the power of broad perception.

Spiritual Benefits

• The spiritual aspect of this pose gives the sense of how to help others with Grace, Peace and Dignity.

This pose also touches us at a spiritual level in a very impactful way. It requires us to open up our hearts and find humility due to the extreme challenges that our body goes through. It is said that by stamping on his head, the yogi attempts to eradicate self-destroying emotions and passions such as anger, pride, hatred, intolerance, and jealousy. This defeat of the ego leads to happiness and harmony. This pose leads you to move beyond ego, seek your utmost tenacity, and open up possibilities you thought never existed.

Contraindications

• Do not attempt this pose if you have spinal injuries, back injuries, wrist injuries, high blood pressure, hip problems, heart problems, vertigo, or shoulder injuries.
• Pregnant women must avoid doing this asana as well.

Conclusion

Master the intricacies of Vṛischikāsana, delving into anatomy, alignment, and breath control. Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala in Rishikesh offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga Teacher Training In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programs are designed to help you master your practice and share the transformative power of yoga with others.