[Pose Of the Week] Arm Balance Scorpion Pose (Advanced)

Challenge your strength & balance & build mental focus with Arm Balance Scorpion Pose…

Arm Balance Scorpion Yoga Pose (Bhuja Vrschikasana) is an advanced-level arm balance pose that is both an inversion pose and a back bend. This pose strengthens the arms, shoulders, lower back, legs, and core muscles. It also helps to improve balance and posture, build endurance, and relieve back pain, and it is believed to improve memory and concentration.

Keep in mind this is a challenging inversion pose which requires a good amount of upper body strength and flexibility, as well as confidence and balance. Students should be comfortable with other arm balance poses such as Crane, Handstand, and Forearm Scorpion Pose, as well as Headstand Pose, before attempting this one.

You may wish to start by practicing near a wall for support. Those new to this pose may also want to place pillows and folded blankets around yourself to help reduce fear of falling, which can impact your stability. It’s always wise to begin by practicing this pose with a yoga instructor or trainer on hand to assist.

Those who have injuries to the back, neck, or shoulders, or those with heart disease, high blood pressure, or vertigo should avoid this pose.

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.