Scorpion Pose (Vrschikasana)
Scorpion pose is an advanced inverted backbend yoga posture that intensely targets the lower back and spinal extensors. It involves balancing on the forearms in an inverted position while deeply arching the spine to bring the feet toward the head, requiring exceptional spinal flexibility and shoulder strength.
How to do it
- Begin in dolphin pose with your forearms flat on the mat and hips lifted high.
- Walk your feet in until your hips are stacked over your shoulders in a forearm headstand.
- Once balanced, slowly bend both knees and lower your feet toward the back of your head.
- Arch your lower back and lift your chest to create a deep spinal curve as your feet descend.
- Hold the pose for 10-20 seconds, then carefully lower your feet back to the mat and rest in child's pose.
Form cues
- stack hips over shoulders
- engage your core
- press firmly through forearms
- gently arch your back
- keep your gaze steady
Breathing: Maintain steady, rhythmic breathing throughout the hold; avoid holding your breath as it increases internal pressure.
Common mistakes
- collapsing into the shoulders, which puts excess strain on your neck
- rushing the entry, which can lead to a loss of balance
- overarching the neck, which may cause cervical discomfort
Muscles worked
Primary: lower back. Secondary: shoulders, glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 10-20 seconds hold, rest 60s
Lose weight
3 sets × 10-15 seconds hold, rest 60s
Build muscle
3 sets × 15-20 seconds hold, rest 90s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have existing neck or shoulder discomfort, choose a gentler back-strengthening movement instead.
- If you feel sharp or stabbing pain in your spine, immediately exit the pose and rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is scorpion pose safe for beginners?
This is an advanced pose requiring significant strength and flexibility; beginners should master basic inversions and backbends first.
Where should I feel this pose?
You should feel a deep stretch in your back and shoulders, along with engagement in your core and glutes.
What if I can't hold the balance?
Practice your forearm stand against a wall until you feel stable enough to transition into the backbend.