Gaze forward, chin levelFeet reach toward the headChest and shoulders openHands press downHandstand Scorpion
Vṛścikāsana (handstand)
Read what the gnome says
Handstand Scorpion! From handstand, bend the knees and arch the back, lowering the feet toward the head. Hands firm, core engaged. Use a wall and warm up well. Breathe, then come down. Brave gnome.
Works on Shoulders · Core · Spinal extensors
How to do it
- Practise a steady handstand against a wall.
- Bend the knees and arch back, bringing the feet toward the head.
- Press the hands down and keep the shoulders open, hold briefly and come down with control.
Common mistakes
- Don’t go in without a steady handstand.
- Don’t arch only the lower back.
- Don’t hold the breath.
Benefits
- Changes your view and wakes up the shoulders and core.
- Builds strength and body awareness.
- Calms the mind once it feels steady.
Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.
Not medical advice. Ease off if anything feels sharp or wrong.
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