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98. Vrischikasana I
Scorpion Posture
The Scorpion Pose or Vrischikasana is an inverted backbend pose. Designed to enhance the strength and flexibility of the practitioner, the Scorpion Yoga Pose is one of the more difficult poses to master, and it should only be attempted by advanced practitioners.The pose focuses on the back, hips, abdomen, and legs and is effective in toning the body. Since this is an advanced pose, it is recommended that you check with your doctor first before attempting it. Also, consult a yoga professional to teach you the steps in a systematic manner.
Procedure:
Start off in the Dolphin Pose. This pose is a variation of the Adho Mukha Svanasana or the Downward Facing Dog Pose. It is also known as the Catur Svanasana or the Quarter Dog Pose. It is similar to the Downward Facing Dog Pose, but instead of your bodyweight being borne by your hands and feet, the weight is borne by your hands, forearms, and feet.Inhale and lift your right leg into the air as high as you can. You are now in the Tri Pada Adho Mukha vanasana or the Three Legged Downward Facing Dog Pose. Slowly kick the raised leg backwards, and lift your other leg off the floor as well. Now your entire body weight is on your palms, forearms, and elbows. Center yourself as you strive for balance. Arch your back and try to bring your feet as close to your head as possible by bending your knees. Concentrate on stabilizing your core muscles in order to maintain your balance. Keep your head facing forward with eyes focused on an imaginary point on the floor in front of your arms. Hold this posture for a couple of breaths. Exhale and slowly come back to the starting position.
Benefits:
The Vrischikasana is a great way to strengthen your torso and back and get rid of stubborn fat from these areas. It also helps to strengthen your arms and your shoulders. The Scorpion Pose also helps you to improve your sense of balance.This is also an excellent posture for improving the flexibility of the spine.It also helps to build stamina and endurance.
Precautions:
First and foremost, if you are new to this pose, it is a good idea to perform it under the guidance of a certified yoga instructor. Do not attempt this pose until your yoga trainer or guru tells you that you are ready for it.You should not perform this pose if you suffer from any hip or back problems.If you have a history of heart disease, it is best to avoid this posture. People who have high blood pressure or suffer from vertigo should also avoid performing the Scorpion Pose.
Position:
Start off in the Dolphin Pose. This pose is a variation of the Adho Mukha Svanasana or the Downward Facing Dog Pose.


Pavanamukthasana
Natarajasana
Adhomuka Vrikshasana
Vrikshasana
Baddha Konasana
Bakasana
Simhasana
Ghandaberundasana
Karna Peedasana
Ekapada Rajakapothasana
Bhujangasana
Kandasana
Marichasana
Makarasana
Uttanasana
viparita karani
Omkarasana
Mulabandasana
Gomukhasana
Pincha Mayurasana

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