Vrschikasana

Notes

Even though pincha mayurasana is considered preparation for vrschikasana, vrschikasana can be an easier pose to balance in because of its lower center of gravity.

To deepen from pincha mayurasana into vrschikasana, the scapulae need to slide together on the back, which lowers the rib cage toward the floor and creates more mobility in the thoracic spine. The head can then lift and the thoracic spine can extend further. This also changes the pivot point for balancing from between the shoulders to closer toward the sacrum in the spine. The lifting of the head is important to shifting the balance point; otherwise, the legs might overbalance the pose backward, causing you to fall into a back bend.

As the knees bend and the feet move toward the head, the hamstrings are at their shortest working length. For this reason, they often cramp while trying to do this action.

As important as getting into this pose is the ability to get out of it and find the relative neutrality of pincha mayurasana again. It’s a good idea to practice it in a manageable range, entering and exiting the pose with control.

Images from the book Yoga Anatomy by Leslie Kaminoff & Amy Matthews displayed on this website are used under license.