Vrischika in Adho Mukha Vrksasana
Scorpion is one of the most popular poses
requested to work on during my inversion workshops, and for a great
reason—it’s amazing! This posture combines flexibility, strength, and
balance. You need plenty of relaxed breath and a sense that the only
moment that matters is the current one you’re in—this is where the full
expression of the pose comes from. Like all Challenge Poses, you can
start this posture at the wall so you can build your strength and
flexibility before you add the balance. I’ve broken this down in
Handstand, but look for the Forearm Balance version soon! Remember to
keep your backbend even. It’s easy to focus on getting your feet to your
head but for most people it makes the lower back collapse and often
causes pain. Keep your core engaged and lower back lifting, even as you
get deeper into the pose. Remember the “stinger” move is the final part
of the posture. A scorpion won’t sting unless it has to, so create a
soft curl and bring those toes in for the grand finale!
Step 1:
Before we add the backbend let’s review the Handstand.
Depending on the depth of your backbend and proportions, you’ll have to
play around with how far you take your fingertips from the wall.
Roughly 8-12 inches is a good place to explore. Just remember you want
to be close enough to the wall so that your feet touch when you kick up
without throwing it all into your lower back. Once you kick up into your
Handstand separate your feet hip-width apart and flex your feet.
Stretch your heels up the wall so you can engage your lower belly feel
the elongation of your low back. Lengthen your tailbone toward your
heels and keep this action present through out all of the steps.
Step 2:
Pay careful attention to keep your arms straight, inner elbows
expanding, and upper outer arms firming in so you can take the weight
out of your upper trapezius. Treat your arms like the outer part of the
cookie and your chest and heart like the creamy, soft center. Melt your
chest down and begin to pull it forward through your arms toward the
wall is if you were trying to smile your collarbone open from
shoulderhead to shoulderhead. Take your gaze forward and lift your chin.
Slowly slide your feet down the wall, trying to press the soles into
the wall and your lower back lifting toward your heels with your belly
engaged.
Step 3:
Keep the melting action in your chest and your gaze upward and
forward as you bend one knee and place that foot’s toenails against the
wall. Bend your second knee and place the opposite set of toenails
against the wall so that your toes and inner heels touch. Keep your
knees hip-width apart (together for a much deeper backbend but never
wider than hip width—too much pressure on the low back). If this feels
incredibly deep, stay here. If you’re still feeling supported in your
core and low back, continue to pull your heart forward, hug your outer
upper arms in, and gently bring the toes further down the wall toward
the ground. Press your toes into the wall to help you deepen the curl in
your chest. Perhaps practice taking one foot away from the wall by
engaging your hamstring and, with time, bringing the second foot away
form the wall to enjoy a glorious moment of balance!
Step 4:
The best way to experience balance in this pose is by following Step 3
and working your feet away from the wall slowly, one at a time. If you
have a solid Handstand practice away from a wall, I find that doing a
bent knee pike is the most useful way to get into Scorpion. (Look for a
future Challenge Blog post on this soon)! The major keys to remember
when getting into this pose through a balanced Handstand is to take your
time! Make sure your arms are firm first. Keep your legs engaged and
hugging tightly together. Before you add anything with your legs, begin
the melting process from step two as you take your gaze forward and up.
Begin to bend your knees and spread your toes. You want to keep your
backbend even so that it doesn’t all sit in the upper or lower chest.
Too much in the lower back will toss you over into full Urdhva
Dhanurasana and too much in your chest without proper bending of your
knees will pull you back to your feet. The goal is to keep your chest
and knees bending in sync. The final touch is engaging your hamstrings
to bring the “stinger” in toward your head. This will feel like a deep
bending of your knees. Keep the toes spreading!
source credit:yogajournal.com
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