- 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 Svanasana 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 of Scorpion Pose:
- Strengthens the torso, back, arms and shoulders
- Improves your sense of balance
- Improving the flexibility of the spine
- Builds stamina and endurance
- Allows blood to rush to the brain improving memory and concentration
- Stimulates the hair follicles in the scalp (hair loss prevention)
- Release accumulated stress in the shoulders and spine
Only attempt Scorpion pose under the guidance of a yoga teacher if it’s your first time and you are new to the pose
If you have a history of heart disease or suffer from any hip or back problems – this pose is not recommended