Gaze forward, chin levelFeet reachChest openForearms press downScorpion Pose
Vṛścikāsana
Read what the gnome says
Scorpion Pose! From a forearm stand, bend the knees and lower the feet toward the head, arching the back. Gaze forward, shoulders open, core firm. Use a wall. Warm up the shoulders and back first. Breathe, then come down. Brave gnome.
Works on Deltoids · Trapezius · Spinal erectors
How to do it
- Set up a forearm stand near a wall with the forearms down.
- Lift the head and gaze forward, then arch the back and bend the knees overhead.
- Keep pressing the forearms down and hold briefly; come down with control.
Common mistakes
- Don’t go in without a steady forearm stand.
- Don’t arch only from the lower back: open the chest and shoulders.
- Don’t let the elbows splay.
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.
Similar poses Inversion
Bound Hands HeadstandAdvanced
Ear Pressure PoseAdvanced
Embryo in ShoulderstandAdvanced
Forearm Stand (Feathered Peacock)Advanced
Free Hands Headstand BAdvanced
HandstandAdvanced
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.