Scorpion pose strengthens core strength and helps keep stress at bay. We will introduce the benefits of Vritikasana and the correct way to do it.
Would you like to strengthen your core, increase flexibility, and improve your balance at the same time? Incorporating Scorpion Yoga Pose or Vritikasana into your fitness routine may be the way to achieve this. This pose is similar to the scorpion pose, with the body arched back and the legs above the head like a scorpion’s tail. It’s a powerful and challenging pose that requires a lot of concentration and body control. This yoga asana strengthens your upper body and core muscles while increasing flexibility. If you want to push the limits of your body’s muscles, try scorpion pose.
What is scorpion pose?
Scorpion Pose is an advanced yoga pose named after the Sanskrit word Vrithikasana, where “Vrishik” means Scorpio 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 placing your feet on your hands. The result is a scorpion-like shape, hence the name. This pose is often practiced by experienced yogis because of its demanding nature. It can be a rewarding challenge for those looking to push the limits of their bodies and deepen their yoga practice.” says yoga expert Himalayan Siddha Akshar.
What are the benefits of Scorpion pose or Vritikasana?
Some of the benefits of Scorpion Pose or Vritikasana are listed below.
1. Core strength
Scorpion pose is effective for strengthening your core. To maintain balance and stability during poses, you need to strengthen your core muscles. Your abdominal muscles, obliques, and transverse abdominis all work together to keep your body upright. Additionally, this pose requires you to raise your legs above your head, which puts a lot of strain on your core muscles to keep your body in this position. This stiff isometric contraction promotes core strength and endurance. A study published in the International Journal of Sports and Medicine found that practicing yoga regularly can help strengthen your core.
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2. Increased flexibility
According to research published in the International Journal of Yoga, practicing yoga regularly can improve flexibility and help balance your body. Similarly, scorpion pose is also a great pose to improve flexibility. This pose stretches your spine, shoulders, hamstrings, and lower back. The spine is particularly stressed as it is forced into a deep backbend. This helps improve spinal flexibility and range of motion. Additionally, this pose helps stretch your hamstrings and lower back and increases flexibility in your legs. Practicing Vritikasana regularly will significantly improve your overall flexibility. Find out why flexibility is important to your health and fitness level.
3. Strengthens your back and shoulders.
A study published in the Journal of Yoga and Physiotherapy found that practicing yoga poses may strengthen your back and shoulder muscles. Incorporating Vritikasana will help strengthen your back and shoulder muscles. This pose requires you to engage your back muscles to support your weight and maintain a backbend. It also helps strengthen your lower back and prevent injuries. Additionally, this pose stretches your shoulders, increasing your flexibility and range of motion. Over time, practicing Scorpion Pose regularly will improve the strength and flexibility of your back and shoulders.
Scorpion pose helps strengthen your core and increase flexibility. Image provided by: Freepik
4. Keep stress at bay
Regular yoga improves focus, reduces stress and anxiety, and improves overall mental health, according to research published in the International Journal of Preventive Science. Scorpion pose may be your secret weapon to relieve tension and anxiety. Although this pose requires intense concentration, it can help calm the mind and reduce intense thoughts. The physical strain of poses can also help distract you from worries and anxiety. When you focus on holding a pose and mastering a physical hurdle, your mind may automatically turn away from anxious thoughts. Additionally, the deep backbend of Vritikasana helps release tension in the body, resulting in a feeling of relaxation and well-being.
5. Improves blood flow to the brain
Vritikasana is thought to stimulate blood flow to the brain due to its inverted position. “Turning your body upside down allows blood to flow more easily to your head and brain. This increased blood flow provides your brain with more oxygen and nutrients, improving mental clarity, concentration, and overall “In addition, deep backbends in scorpion pose elongate the spine and improve circulation, which increases blood flow to the brain,” explains the expert. However, further research is needed to prove this claim.
How to do Scorpion Pose and Vritikasana?
Here is a step-by-step guide on how to perform Scorpion Pose or Vritikasana as suggested by experts.
Stand tall with your feet together and your arms raised above your head. As you exhale, bend your torso back and reach your hands toward the floor. Place your hands on the floor with your palms facing down. Keep your arms straight and engage your core to support your back. Inhale and lift your feet off the ground. Bend your knees and bring your shins toward your hips. Balance as you raise your legs and adjust your hands as needed. Keep your core tight and your back straight. As you exhale, reach your ankles or feet. If you can’t reach your feet, use blocks or straps to assist you. Once you have a firm grip on your ankles or feet, exhale and lift your butt off the ground. Straighten your legs and point your toes toward the ceiling. Hold the pose several times, breathing deeply and evenly. Inhale and slowly lower your feet back to the floor. Place your hands on the floor and slowly rotate your spine back to a standing position.
Note: Before trying Scorpion 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 instructor.
Scorpion pose can cause lower back pain if not done correctly. Image provided by: Freepik
Side effects of Scorpion Pose or Vritikasana
Vritikasana is an advanced yoga pose that has many benefits when practiced correctly. However, it is important to be aware of potential side effects if the pose is not performed with proper form or if you have an underlying medical condition.
Lower back pain: Scorpion pose can worsen lower back pain if it is not done with proper posture or if you already have lower back problems. Headaches: Inverted Scorpion pose can increase blood flow to the head, which can cause headaches in some people. Dizziness: If you’re not used to inversions, Scorpion pose can make you dizzy or lightheaded. Shoulder Injury: Incorrect hand position or too much pressure on the shoulder can lead to shoulder injury. Wrist strain: If your wrists are weak or you’re not used to supporting weight with your hands, this can put strain on your wrists.
Frequently Asked Questions (FAQ)
1. Is it okay to practice Scorpion Pose every day?
No, it is generally not recommended to practice scorpion pose every day. This is a powerful pose with many benefits, but it is also an advanced pose that is taxing on the body.
2. When is the best time to practice Scorpion Yoga?
The best time to practice Scorpion Pose or Vritikasana is usually in the morning or evening.
Here’s why:
Morning: A morning routine can help you set a positive mood for the day and boost your energy levels. Your body is often more flexible and refreshed in the morning, making it easier to perform difficult poses such as Scorpion Pose. Evening: Practicing yoga in the evening can help reduce stress and anxiety, improve relaxation and sleep quality. It’s also a good time to relax after a busy day.
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