Scorpion Pose (Forearm Stand) anatomy

Scorpion Pose (Forearm Stand) · Vrschikasana · Tư thế bọ cạp

Scorpion Pose (Forearm Stand) mainly works serratus anterior, trapezius, deltoid, triceps brachii; it stretches latissimus dorsi, pectoralis major, rectus abdominis, iliopsoas; rotator cuff, wrist flexors, transversus abdominis stabilize.

Opening the 3D model…

Begin in Forearm Stand: forearms parallel on the floor, elbows under the shoulders, the torso and legs upside down above the elbows. Lift the head and look forward, move the chest forward between the arms, then slowly arch the back, bend the knees and lower the feet toward the crown of the head, like a scorpion curling its tail. The hips shift back to keep the balance over the forearms. The shoulders work very hard: the serratus anterior, trapezius and deltoids keep the shoulders steady over the elbows; the back muscles and glutes hold the arch; the chest, abdomen and fronts of the hips stretch deeply. This is a very advanced pose: practice it only with a teacher, once Forearm Stand is steady away from the wall and deep backbends are comfortable. Avoid it with shoulder, neck or back pain, high blood pressure, glaucoma or during pregnancy. In the 3D model the feet hover above the crown; the deepest form lowers the feet onto the head.

Muscles in this pose

Working (contracting): Serratus anterior, Trapezius, Deltoid, Triceps brachii, Erector spinae, Multifidus, Gluteus maximus, Hamstrings, Splenius capitis

Stretching: Latissimus dorsi, Pectoralis major, Rectus abdominis, Iliopsoas, Rectus femoris

Stabilizing: Rotator cuff, Wrist flexors, Transversus abdominis

Why these muscles work or stretch

• Serratus anterior · Working (contracting): Pushes the floor away, lifting the shoulders
• Trapezius · Working (contracting): Rotates the shoulder blades up so the shoulders don't sink
• Deltoid · Working (contracting): Holds the arms overhead under load
• Triceps brachii · Working (contracting): Presses the forearms down to push the shoulders up
• Erector spinae · Working (contracting): Arches the back deeply, bringing the feet toward the head
• Gluteus maximus · Working (contracting): Extends the hips to hold the arch
• Hamstrings · Working (contracting): Bend the knees to lower the feet toward the head
• Splenius capitis · Working (contracting): Lifts the head, gaze forward
• Pectoralis major · Stretching: Stretched as the chest moves forward between the arms
• Rectus abdominis · Stretching: Stretches strongly as the back arches deeply
• Rectus femoris · Stretching: Lengthened by hip extension combined with knee flexion
• Rotator cuff · Stabilizing: Keeps the elbows from sliding out
• Wrist flexors · Stabilizing: Press the palms and knuckles into the floor to fine-tune the balance
• Transversus abdominis · Stabilizing: Protects the lower back

Practice cues

• Press the forearms down to push the shoulders up; don't let the elbows slide out
• Move the chest forward between the arms before arching
• Lower the feet slowly, keeping the weight over the forearms so you don't topple

Benefits

• Strengthens the shoulders, serratus anterior and trapezius
• Improves spinal extension and opens the chest
• Trains balance and focus upside down

Cautions / contraindications

• Avoid with shoulder, elbow, neck or back pain or injury
• Avoid with uncontrolled high blood pressure, glaucoma or during pregnancy
• Very advanced pose: practice only with a teacher, at a wall, after a thorough warm-up

Easier variations

• Practice Forearm Stand at a wall, bending the knees to touch the feet to the wall
• Practice Dolphin and Bow Pose to open the shoulders and back first

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Superman Pose Viparita Salabhasana
• Two-Legged Inverted Staff Pose Dvi Pada Viparita Dandasana
• Half Wheel Pose (Crown on the Floor) Ardha Urdhva Dhanurasana
• Wild Thing Camatkarasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana
• Kneeling Pigeon Pose Kapotasana

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