Vrischikasana [pronounced vrik-shah-sa-na] is also called the Scorpion pose. Found in Ashtanga Vinyasa Yoga, it is not a pose for beginners. If this is the first time you are attempting Vrischikasana, have a spotter watch over you.

Until you are comfortable with the Headstand (and all of the balance postures), do not attempt this posture. A more appropriate pose which stretches your body in a similar way is the Wheel Pose. If you have high blood pressure, heart palpitations, vertigo, or a serious eye disorder such as glaucoma please do NOT attempt this pose.

To enter the position:

* First kneeling, lean forward to rest your forearms flat on the floor shoulder-distance apart, and palms down. Stretch your neck, reaching your head forward and as high as possible.

* Raising your hips, place your weight on the ball of your feet and inhale while lifting your legs up over your head. Maintaining your balance, bring your legs straight up. Keep your toes together, but your knees will separate.

* Exhaling, bend your knees to slowly lower your legs to extend over the front of your head. Focus on maintaining balance.

* To return to a kneeling position, reverse the previous steps.

Start out holding the position no more than 30 seconds, gradually increase this as you feel more comfortable with the pose. The stretch should be most apparent in your neck, back, and chest. For an advanced twist as your flexibility increases, bring your feet to rest on your head.

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