Scorpion Pose

Instructions

1. 1Begin in Forearm Stand (Pincha Mayurasana) with forearms parallel on the mat and hips stacked over shoulders.
2. 2Once balanced, begin to arch your thoracic spine deeply, allowing your chest to open and your gaze to lift forward.
3. 3Bend both knees simultaneously, drawing the feet toward the crown of the head as you shift your hips slightly forward.
4. 4Press firmly into your forearms to protect the shoulder girdle and prevent collapse into the lower back.
5. 5Continue to flex the knees until the feet hover above or lightly touch the crown, creating the scorpion tail shape.
6. 6Hold for 3-10 breaths with steady even breathing, maintaining active engagement through the arms and core.
7. 7To exit, straighten the legs back to Forearm Stand first, then lower one leg at a time to the floor.

Contraindications & precautions

• ⚠Lumbar spine injury or hyperlordosis — the extreme backbend compresses the lumbar vertebrae and sacrum and must be avoided with any lower back pathology.
• ⚠Shoulder impingement or rotator cuff tear — the forearms bear the full body weight while the shoulders are in maximum flexion, creating high stress on the joint.
• ⚠High blood pressure, glaucoma, or vertigo — the combination of inversion and intense backbend makes this pose unsuitable for any vascular or balance-related condition.