Vrschikasana (Scorpion Pose)

vrschikasana scorpion pose
English Name(s)
Scorpion Pose
वृश्चिकासन/ vrschikaasana
vrschika :”scorpion”
asana: “posture”


Vrschikasana is an advanced-level pose that can be quite challenging. It is a combination of a backbend and forearm balance pose. Flexibility, balance, arms, and shoulder strength are required for successfully performing this yoga pose or asana.

You start with a forearm balance pose after which you bend your knees. This leads to your feet landing near your head, and an arch is created in your back. The best time to perform this asana is in the morning because during this period your mind is clear and free from all stress/tension.

Before attempting this pose, you should perform some warm-up exercises to prepare your body for the challenge ahead. Please keep in mind that there should be an interval of 10 to 12 hours between your meal and practice. Also, while performing this pose, your bowels and stomach should be empty.

Yoga may be an effective way for athletes to improve their balance and flexibility. The results of this study suggest as much, with yogis demonstrating improved measures in these two specific components after only 10 weeks!

Muscle Focus

Scale Pose focuses on several muscles such as

  • Gracilis
  • Iliopsoas
  • Core Muscles (Abdominal Muscles)
  • Erector Spinae (Spine Erectors)
  • Biceps
  • Triceps
  • Shoulders (Deltoid)

Ideal For Health Conditions

  • Helps to develop better coordination between mind and body.
  • Strengthen your back, arms, shoulders, and core.
  • Improves blood circulation and stamina.

Benefits of Vrschikasana or Scorpion Pose

1. It Improves Body and Mind Coordination

Scorpion Pose helps to improve body and mind coordination because it is one such pose that cannot be practiced without proper coordination between mind and body. When you are in this posture, your muscles have to work together to keep you balanced and in the correct position.

2. Improves Concentration Power and Focus

This asana also helps improve concentration power and focus because it is not an easy pose to hold for a long time. You need complete focus and control over your body to be able to stay in Scorpion Pose.

3. It Strengthens Arms

The main benefit of practicing Vrschikasana is that it strengthens your arms, shoulders, spine, lower back, middle back, and upper back. This is a very comprehensive backbend asana that targets almost all the muscles of the back region.  Apart from strengthening these muscles, it also makes them more flexible and adaptable.

4. It Strengthens the Legs and Hips

Scorpion Pose also helps to strengthen the leg muscles, especially hamstrings, quadriceps, and hip flexors. When you are in this posture your feet are positioned near your head so it stretches the hamstrings as well as quadriceps making them stronger and more flexible. This pose when practiced regularly will help you get strong legs without any joint pain or injury.  Along with strengthening these muscles, Scorpion Pose also tones your thighs and buttocks which helps in trimming down fat from these areas of the body thus helping you achieve a toned physique.

5. Improves Blood Circulation

Vrschikasana can be considered an advanced level backbend yoga posture but if performed regularly, it can make your body more flexible. This flexibility will help you in performing this pose for a long time without any strain or injury to the muscles and joints. When practiced regularly, Scorpion Pose helps improve blood circulation by stretching all the major muscle groups of your back region which increases blood flow to these areas thus improving oxygenation as well.

6. Rejuvenates the Body

Scorpion Pose is an advanced-level yoga posture that requires a lot of strength, balance, and stability so if practiced regularly it helps rejuvenate and energize your body after a hectic day at work or school. It gives an instant boost to energy levels thus helping you feel more active throughout the day. Apart from providing physical benefits, Vrschikasana also helps in calming your mind which helps you feel more refreshed and relaxed.

7. Helps to Build Stamina

Scorpion Pose is a very challenging asana that requires a lot of focus and concentration, so when practiced regularly it can help enhance your focus, balance, strength, and stability. When all these factors come together in the right proportion it helps increase stamina thus making you capable of performing all tasks with ease without feeling tired or exhausted.

8. Improves Ability to Deal with Stress

Apart from increasing physical stamina this pose also boosts mental strength so you are able to deal with stress effectively without getting overwhelmed by any situation or problem. Apart from relieving physical tension, Scorpion Pose also helps reduce mental stress levels by calming the mind and releasing endorphins that promote a feeling of well-being and happiness.

9. Expands and Stretches Diaphragm

When we practice Scorpion Pose we stretch the Diaphragms muscle which in turn expands our lungs and chest cavity. This increased lung capacity allows us to take in more oxygen which is very beneficial for people who have breathing problems or asthma.

10. Prevents Back Pain

A majority of the population suffers from some sort of back pain and practicing Scorpion Pose on a regular basis can prevent this from happening. It helps stretch all the muscles around your spine and strengthens them thus preventing any back injury or pain.


There are a few things that you should keep in mind while practicing the Scorpion Pose. If you are suffering from a hip injury, back-related problems, high blood pressure, and heart conditions, then Vrschikasana is not suitable for you.

Also, this pose is not suitable for beginners. You should practice it only after reaching the advanced yogi stage. Even then it should be performed under the strict guidance of your yoga teacher and after your instructor gives you the go-ahead.


  • Forearm Balance (Pincha Mayurasana)

Preparatory Pose

Beginner’s Tips

  • Because Scorpion Pose is an advanced-level yoga posture, you may need some help to get into it. You can use one or more of these props: a wall, blocks, straps, and blankets/towels before attempting the full pose.
  • To keep your pelvis in its proper alignment when practicing Vrschikasana (Scorpion Pose), try to ensure that the tailbone remains facing downward throughout the pose. To do this, remember that your frontal hip bones should rotate upward toward the ceiling as much as possible; this action will protect your lower back from any strain.
  • Squeeze your glutes to protect against any aches and pains.

How to do Vrschikasana (Scorpion Pose)

  • Start by assuming Dolphin Pose.
  • Bring the feet in close to the elbows, and lengthen through the spine. Kick up into Forearm Balance (Pincha Mayurasana) with the feet on the wall.
  • Lift out of the shoulders by grounding evenly through the forearms from wrist to elbow.
  • Engage in a slight backend hold, then take one leg and bend the knee, bringing shin bones parallel to each other. If you can straighten your top arm, reach for your toe; if not, onto your ankle or calf muscle.
  • Breathe here for five breaths before releasing back down to Dolphin Pose.

Mental Benefits of Scorpion Pose

  • Focus and concentration
  • Balance and stability
  • Boosts mental strength
  • Promotes a feeling of well-being and happiness.

The Bottom Line

Now that you are aware of the benefits and steps to practice the Scorpion Pose, what is stopping you? So roll out your mat, get into position, take a deep breath and enjoy this challenging yet amazing pose.

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1 sources
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728955/
Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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