5 reasons to include Vrischikasana in your fitness regimen

5 reasons to include Vrischikasana in your fitness regimen | XpertsReviews.com

Scorpio pose can help improve core strength and ward off stress. Here are the benefits of vrischikasana and how to do it correctly.

Do you want to strengthen your core, increase your flexibility and improve your balance all at once? Including Scorpio yoga pose or Vrischikasana in your fitness routine could be one way to achieve this. This pose resembles a scorpion pose, with the body arched back and the legs overhead, like a scorpion’s tail. This is a powerful and challenging pose that requires considerable concentration and body control. This yoga asana improves flexibility while strengthening your upper body and core muscles. If you want to challenge your body’s muscles, try scorpion pose.

What is a scorpion pose?

Scorpion pose is an advanced yoga pose named after the Sanskrit word vrischikasana in which “vrischik” means scorpion and “asana” means seat or posture. It is considered one of the most difficult and complex yoga poses, requiring balance, flexibility and strength in all aspects. “This involves raising your legs above your head, twisting your torso, and resting your feet on your hands. This results in a shape similar to a scorpion, hence the name. This pose is often practiced by experienced yogis due to its demanding nature. It can be a rewarding challenge for those looking to push their physical limits and deepen their yoga practice,” says Himalayan yoga expert Siddhaa Akshar.

What are the benefits of scorpion pose or vrischikasana?

Here are some of the benefits of scorpion pose or vrischikasana:

1. Improves Core Strength

Scorpio pose is an effective core strengthener. To maintain balance and stability during the pose, the core muscles must be engaged. The abdominals, obliques, and transverse abdominals all work together to keep the body upright. Additionally, the pose requires pulling the legs up and over the head, which puts tremendous pressure on the core muscles to hold the body in this position. This hard isometric contraction promotes core strength and endurance. A study published in the International Journal of Sport and Medicine found that practicing yoga regularly can help improve your core strength.

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2. Improves flexibility

Regular yoga practice helps improve flexibility and balance the body, a study published in the International Yoga Review. Likewise, scorpion pose is a great pose for improving flexibility. The pose stretches the spine, shoulders, hamstrings and hips. The spine is particularly stressed as it is forced to bend deeply backwards. This can help improve spinal flexibility and range of motion. Additionally, the pose stretches the hamstrings and hips, which can help increase leg flexibility. Regular practice of vrischikasana can lead to significant improvements in overall flexibility. Find out why flexibility is important for your health and fitness.

3. Strengthens the back and shoulders

A study published in the Journal of Yoga and Physiotherapy found that following yoga poses can help you strengthen your back and shoulder muscles. The inclusion of vrischikasana can help strengthen the back and shoulder muscles. As this pose requires the back muscles to engage to support the weight of the body and maintain the back bend. It can also help improve back strength and prevent injuries. Additionally, the pose stretches the shoulders, which can help increase flexibility and range of motion. Over time, regularly practicing Scorpio Pose can lead to increased strength and flexibility in the back and shoulders.

A woman doing the scorpion pose
Scorpio pose helps strengthen your body and increase your flexibility. Image provided by: Freepik

4. Keeps stress at bay

Regular yoga improves focus, reduces stress and anxiety, and improves overall mental health, according to a study published in the International Journal of Preventive Sciences. Scorpio pose can be a secret weapon for relieving tension and anxiety. The pose requires intense focus and concentration, which can help calm the mind and ease racing thoughts. The physical tension of the pose can also help distract you from your worries and anxiety. As you focus on posture and overcoming physical obstacles, your mind can automatically shift away from anxious thoughts. Additionally, the deep bend of vrischikasana can help release tension in the body, leading to a feeling of relaxation and well-being.

5. Improves blood flow to the brain

Vrischikasana is believed to stimulate blood flow to the brain due to the inverted position. “When the body is inverted, blood can flow more freely to the head and brain. This increased blood flow can provide the brain with more oxygen and nutrients, which can improve mental clarity, focus, and overall brain health. Additionally, the deep curvature of scorpion pose can elongate the spine and promote circulation, thereby increasing blood flow to the brain,” explains the expert. However, more research is needed to prove this claim.

How to do scorpion pose or vrischikasana?

Here is a step-by-step guide on how to perform scorpion pose or vrischikasana, as suggested by the expert.

  • Stand straight with your feet together and your arms raised above your head.
  • Exhale and bend your torso back, reaching your hands toward the floor.
  • Place your hands on the floor, palms down.
  • Keep your arms straight and engage your core to support your back.
  • Inhale and lift your legs off the floor.
  • Bend your knees and bring your shins toward your buttocks.
  • As you lift your legs, find your balance and adjust your hands if necessary.
  • Keep your core engaged and your back straight.
  • Exhale and reach for your ankles or feet with your hands.
  • If you can’t reach your feet, use a block or strap to help you.
  • Once you have a firm grip on your ankles or feet, exhale and lift your hips off the floor.
  • Straighten your legs and point your toes toward the ceiling.
  • Hold the pose for several breaths, breathing deeply and evenly.
  • Inhale and slowly lower your legs toward the floor.
  • Place your hands on the floor and gently bring your spine back to a standing position.

Note: Before trying Scorpio Pose, make sure you have a solid foundation in yoga and are comfortable with other backbends. It is always recommended to practice under the guidance of a qualified yoga teacher.

A woman doing Scorpio pose
Scorpio pose can cause back pain if not done correctly. Image provided by: Freepik

Side Effects of Scorpion Pose or Vrischikasana

Vrischikasana is an advanced yoga pose that, when practiced correctly, can provide many benefits. However, it is important to be aware of potential side effects if the pose is not performed correctly or if you have underlying health conditions.

  • Back pain: If Scorpio pose is not performed with correct alignment or if you have pre-existing back problems, it can exacerbate back pain.
  • Headache: The inverted Scorpio Pose can sometimes cause increased blood flow to the head, which can cause headaches in some people.
  • Dizziness: If you’re not used to inversions, Scorpio pose may cause you to feel dizzy or dizzy.
  • Shoulder injury: Improper hand placement or excessive shoulder pressure can lead to shoulder injuries.
  • Wrist fatigue: If you have weak wrists or are not used to supporting your body weight on your hands, you may feel wrist strain.

Frequently Asked Questions (FAQ)

1. Is it okay to practice scorpion pose every day?

No, it is generally not recommended to practice Scorpio Pose every day. While this is a powerful pose with many benefits, it is an advanced pose that can be demanding on the body.

2. When is the best time to practice scorpion yoga?

The best time to practice scorpion pose or vrischikasana is usually in the morning or early evening.

Here’s why:

  • Morning: Morning practices can help set a positive tone for the day and increase energy levels. The body is often more flexible and refreshed in the morning, making it easier to perform difficult poses like Scorpio pose.
  • Early evening: Practicing yoga in the early evening can help reduce stress and anxiety, promoting relaxation and better sleep. It’s also a good time to relax after a busy day.

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