Arm Balance Scorpion Yoga Pose is an arm balance, inversion pose that targets the shoulders and is ideal for yogis and yoginis at an advanced level.
muladhara – the root chakra
svadisthana – the sacral chakra
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[yoga-sharrre]
- Begin by entering the Handstand (Adho Mukha Vrksasana). When you feel that your Handstand is strong and stable, exhale and continue to slowly lower your legs simultaneously toward your head. Keep your legs straight for the time being, gently arching your back and lifting your head up slightly. Do not lift your head too far; this may strain your neck muscles. Be sure to lower your legs with your strength, not with gravity, so that you may control the depth of the curve of your back.
- Exhale and bend both knees, bringing your feet as close to your head as possible. There may be several inches of space between your feet and your head, but advanced practitioners may be able to place the soles of their feet completely on the top of the head. Placing the feet on the head will relieve pressure on the spine. There should be straight line running from your bent knees, down your shins and out of your pointed toes. Keep your head forward, focusing your eyes on a point on the floor a foot or two away from your hands.
- Remember to take controlled breaths, being conscious of the fact that breathing sways the body. Begin by taking short, shallow breaths, gradually deepening as you become more comfortable and balanced in this pose. Keep your weight evenly distributed onto both hands, using your fingers to keep you balanced.
- Hold this position for a few breaths. To come out, you may straighten the legs up back into the Handstand, coming out of the position in the same manner. Or you may continue to reach your legs back in order to place the feet on the floor, landing in a backbend.
- Begin by taking short, shallow breaths, gradually deepening them as you hold the position.
- This position is only for advanced yoga practitioners. It requires upper body strength, lower back flexibility, good balance and confidence to pull off.
- Do not attempt this position for the first time without a trainer or yoga partner present.
- Do not perform if you have back, neck or shoulder injury.
- Avoid this position if you have heart disease, hip or back pain, high blood pressure (hypertension) or vertigo.
Practice the Headstand prior to performing this position. The Scorpion can be very intimidating, so the more comfortable you become with the steps the easier it will be to perform!
If you’re having trouble keeping your balance, try performing the position near a wall or chair as you would when first starting out with the Handstand.
Placing blankets and pillows around you will also help to reduce the fear of falling, which may be the most dangerous thing holding you back. If you can overcome this fear you will find that your balance has become more stabilized.
All Muscles: Lower back, biceps, triceps, shoulders, spine, legs
Target Muscles: Shoulders, lower back
- Improves balance and posture.
- Can improve memory and concentration.
- Build stamina and endurance.
- Can relieve back ache or pain from back injury.
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