One-Legged Stretched Out Scorpion Pose - Eka Pada Paripurna Vrschikasana

Contents

One-Legged Stretched Out Scorpion Pose or Eka Pada Paripurna Vrschikasana (eh-kah PAH-dah par-ee-POOR-nah vrish-chee-KAH-sah-nah) is an advanced yoga pose that requires a combination of strength, flexibility, balance, and control. This pose is a variation of Scorpion Pose, which is a challenging inversion that involves bringing both feet towards the head while balancing on the forearms.
Eka pada paripurna vrschikasana comes from the Sanskrit eka, which means “one”, pada which means “leg”, paripurna which means “full” or “complete”, vrschika which means “scorpion” and asana, which means “posture” or “seat.”

Step-by-Step Instructions

Step 1
Initiate the sequence by assuming the Dolphin Pose, with your forearms resting on the floor, positioned shoulder-width apart.
Step 2
Inhale deeply and extend one leg upward, allowing the other leg to follow suit.
Step 3
Find your balance in this position and hold it momentarily.
Step 4
Exhale slowly and bend both knees.
Step 5
Straighten one leg forward while simultaneously lowering the other leg, so that the thigh becomes parallel to the floor, with the knee bent.
Step 6
Continue to breathe steadily as you maintain the pose.
Step 7
Inhale deeply and lift both feet toward the sky.
Step 8
Exhale gently as you lower your legs back down to the floor.

Benefits and Contraindications

Benefits

Improves balance and focus

Strengthens the arms, shoulders and back

Stretches the chest, neck, spine and abdominals

Contraindications

High blood pressure

Shoulder or back injury

A heart condition

Pregnancy

Modifications and Props

  • Use a wall for support: Practicing One-Legged Stretched Out Scorpion Pose against a wall can provide extra support and stability. Start in a forearm plank position with your feet against the wall, then walk your feet up the wall as you lift your right leg off the ground and reach towards your head.
  • Practice with a strap: Using a strap can help you gradually work towards the full expression of the pose. Loop a strap around your right foot and hold onto the ends with your hands as you lift your leg off the ground and extend it towards the ceiling.

Useful Tips

  • It’s important to practice this pose with caution, as it requires a high level of strength and control.
  • If you are not able to lift your leg off the ground or balance on your forearm, you can practice preparatory exercises to build the necessary strength and flexibility.
  • Always listen to your body and avoid pushing beyond your limits.

Frequently Asked Questions

Who can practice One-Legged Stretched Out Scorpion Pose?

One-Legged Stretched Out Scorpion Pose is an advanced yoga posture that requires a high degree of flexibility, strength, and balance. This pose is not suitable for beginners or those with injuries or medical conditions that affect the hips, thighs, or spine. It is recommended to practice under the guidance of an experienced yoga teacher.

What are some common mistakes to avoid in One-Legged Stretched Out Scorpion Pose?

Some common mistakes to avoid in One-Legged Stretched Out Scorpion Pose include collapsing the shoulders, arching the lower back, and straining the neck. It is important to maintain a stable base on the standing leg, engage the core muscles, and keep the spine straight.

How can I deepen my One-Legged Stretched Out Scorpion Pose?

To deepen your One-Legged Stretched Out Scorpion Pose, you can practice hip-opening and backbending poses regularly, engage the core muscles, and maintain a steady breath throughout the pose. You can also use props, such as blocks or a strap, to help support your body and improve your alignment.

Variations

  • Scorpion Pose
  • One-Legged Stretched Out Scorpion Pose Against The Wall
  • One-Legged Stretched Out Scorpion Pose With A Strap
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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.