[Pose Of the Week] One-Legged Full Scorpion Pose

Challenge your strength & balance with this intense backbend inversion – One-Legged Full Scorpion Pose…

One-Legged Full Scorpion Pose (Eka Pada Purna Vrischikasana) is an advanced level yoga back bend pose that provides a stretch for the entire front body from head to toe, while strengthening the arms, shoulders, legs, ankles, feet, core, and back muscles. This pose is also thought to improve posture and digestion, and increase balance and focus. It is also believed to stimulate the Heart, Throat, and Third-Eye chakras.

Be sure to move slowly and intentionally in this pose, especially when lifting and lowering the legs. Focus on activating the back, core, and glute muscles to control the movement.

Those with high or low blood pressure, spinal disc issues, or neck or back problems should avoid this pose. Exercise caution if you suffer from a hernia, vertigo, or have shoulder, hip, or pelvic issues.

How to Do One-Legged Full Scorpion Pose:

1. Begin sitting in Rock Pose, then come into Tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax

2. Lift one leg at a time an push up into Scorpion Pose.

3. Split the legs, bending one leg forward, one leg backward, both knees bent at about 90 degrees (or bent appropriately for your balance). Inhale.

4. Exhaling, lower the rear foot down to the floor under control: first, touching the toes to the floor (touching the ball of the rear foot down if needed). Do not put any of your weight on the rear foot; only touch the floor.

5. Inhaling, extend the front leg upward, arching your back, pushing your chest out, and lifting your head upward and backward (facing toward your rear foot). Point the toes of the top leg. Hold for a few moments to allow the body to adjust. Inhale.

6. Exhaling, arch farther. Hold with normal breathing for as long as comfortable.

7. To exit the pose, slightly relax the body. Exhale. Inhaling, push your hips and abdomen forward while lowering the top leg forward (jump up with the rear leg slightly under control if needed), bringing your hips in-line with your torso and allowing the rear foot to lift up off the floor. Exhale.

8. Inhaling, straighten both legs upward. Exhaling, bring your feet down to the floor and return to the starting position. Inhale, exhale, and relax.