Today, for many people, yoga is not justhobby or one-time lessons, but a whole way of life. Spiritual practice includes meditation, breathing exercises, and performing poses (asanas) of various complexity. Each of them affects a person’s specific energy centers and helps strengthen physical health and spirit.
The most difficult and powerful in its effects is the pose of the scorpion. How to make it right and how to prepare to get the most positive effect?
Asana options
The pose of the scorpion (or vrshchikasana) refers to socalled inverted asanas. It is performed in three versions: on the chest, on the forearms and on the arms. The first is called urdhvaikapad vrshchikasana. This asana is a kind of miniature of the posture of the scorpion, its preparatory stage. The technique of performing all the options is similar. The difference is only in the level of load. From yoga, the scorpion pose in any form requires a certain physical fitness: flexibility, stretching, strength in the hands and a sense of balance.
Technique of performance 1: on the chest
Starting position - lying on his stomach.The legs are straight and the arms are parallel to each other and lie at the level of the shoulder joints. Thumbs pointing forward. Elbows should be raised up and pressed tightly to the body.
Then you need to raise the pelvis above the floor, bendingknees and pushing them forward. But attention! If you move your knees too close forward, you can create a compression situation for the cervical region. And this can have negative consequences. The position is considered correct if it is comfortable to turn your head to the side. Body weight should be transferred to the chest, hands at the same time free and are only involved in maintaining balance.
The next stage - raising the legs. First you need to straighten and lift the right leg up to the maximum. In this position, you should do several breathing cycles.
Затем необходимо выпрямить опорную левую ногу.Lift the body above the floor. The elbow joints should form an angle of 90 degrees. Stability in this position provide tightly pressed to the body. It is on them that the main body weight is transferred. In this case, the body should be as elongated and as tense as a string. The crown of the head stretches forward.
Последний этап самый сложный.On it, the supporting left leg rises. Emphasis is placed on the hands and chin. Attention! Chin - the third point of balance, the main body weight should be transferred to the hands. This will prevent overloading of the cervical spine.
Now you should bend more in the lower back andrib cage. Feet to the feet to head, slightly bending his knees. A light version of this asana is the transfer of body weight to the chest, while the arms are extended back palms up.
Urdhvaikapad vrshchikasana helps to strengthenback, arm and chest muscles. In the future, it will be a useful and high-quality training for the handstands. No matter how difficult and surprisingly the scorpion's pose was described, the photo will always help you in stages to follow its implementation.
Technique of execution 2: on the forearms
Starting position - kneeling. Arms bend in elbows and put on the floor. For greater stability, the elbows are apart.
The third point of support is the head.The legs with the help of the press both raise up. Thus, it turns headstand. Body weight is evenly distributed over three points of support. In this position, it is necessary to linger to perform several breathing cycles.
Then smoothly transfer the weight to the elbows, bendlower back, knees slightly bent. The head is now raised, the look is directed forward or upward. Socks are stretched. The main body weight is transferred to the forearm. Fingers are involved in supporting balance.
Technique of execution 3: on hand
The full scorpion pose is performed while standing on your hands. This is the highest level of difficulty.
Starting position and breathing and lifting techniquelegs, as in urdhvaikapad vrshchikasana. After both legs are at the top, the scorpion's bend is accepted, it remains on the exhale using a powerful bench straightening the arms, lifting the body above the floor.
The exit from the asana also has options:
- You can also gently fall to the floor, bending your elbows. First, lower the left foot to toe, then right. Straighten your knees and take a starting position (lying on your stomach).
- Another option is to take turnsfeet forward, behind the head (if flexibility allows). Thus, the body takes the position of the bridge. Body weight goes to the legs and, thanks to the muscles of the back, lifting occurs.
Whatever option a yogi chooses, he should be as smooth as possible and be accompanied by breath control.
Benefit
The scorpion pose has a very unusual and powerful effect on the human body.
- When performing this asana, almost all muscle groups work. This is how the whole body is strengthened. Blood circulation improves.
- The brain is also saturated with blood and oxygen, which contributes to its greater activity.
- Поза скорпиона требует участия всего организма.Coupled with breathing exercises, this removes the energy blocks, dissipates blood stasis in the organs that are located below the heart. This quality is especially useful for people suffering from bowel disease, varicose veins.
- Deep breaths and exhalations with such complexity asanas are simply impossible. Therefore, the pose of a scorpion in yoga is designed to train shallow breathing. And this is a great training for capillaries.
- In addition, the position of the scorpion strengthens the arms, shoulder joints, develops spinal flexibility and a sense of balance, normalizes the functioning of the reproductive system.
Contraindications
It must be remembered that this asana is traumatic.Attention, responsibility and considerable physical effort - this is what the scorpion will require from the performer. Photos with a detailed image of each stage will help to better prepare and realize their capabilities. For safety, it is recommended to perform asana with an instructor or against a wall. Despite such a strong positive effect, this asana has a number of contraindications.
- It is prohibited to perform for people with high blood pressure and heart disease.
- Contraindications are cerebral thrombosis and dizziness.
- Women during the menstrual cycle also should not perform the pose of the scorpion, like all other inverted asanas.
