YOGA ESSENTIALS

The Scorpion, Vrschikasana

A nice way to begin this pose is in Headstand (Sirsasana) doing it about 1 foot away from the wall so your feet will rest against the wall.
1.    Kneeling down, rest the elbows on the floor while placing the left hand around the right elbow, and the right hand around the left elbow.  This is to measure the distance between the elbows so they are no more than shoulder-width apart.  (Do not let the elbows drift wider apart of you will lose the solid foundation for the pose.)
2.    Now, holding the elbows firmly in place, interlock the fingers together in front so you form a triangular base with the forearms.  This is the base for your headstand.
3.    Place the very top of your head on the floor in between the interlocked hands, with wrists firm and strong. Tuck your toes under and walk your feet in as close as you can to your chest.  (Note:  if you have tight hamstrings or hips, your back will begin to round.  Try to keep your hips over your shoulders.)
4.    Once you have the ability to walk the toes in to the chest, with hips over the shoulders, then lift the toes off the floor and tuck the knees into the chest. (This is where strong abdominal muscles come in).  When you have balance at this stage of the pose, then keep the knees bent and heels towards the buttocks while your raise the knees up so they are directly above the hips and shoulders.
5.    When you are steady and balanced, raise your feet straight up so they are directly above the knees, hips and shoulders.  Allow your feet to touch the wall if necessary for balance.
6.    Press the forearms down so there is little weight on the head, while most of it rests on the forearms.  This is important so the neck and spine do not compress.
7.    Once you are steady in the headstand, rest your foot soles against the wall.  We begin to move into the Scorpion.  Open the arms apart so they are parallel to each other.  Then begin to lift the head off the ground, arching the back so your feet remain touching the wall. Hold for a minute, working up your strength to hold it longer. 
8.    Then come down in the same manner as you went up (let your feet touch the wall, lower your forehead to the floor.  Bend the knees bringing the heels to the buttocks, lower the knees to the chest, lower the feet to the floor. Rest in pranatasana (Child’s pose) for a moment, then move into savasana to give the body time to equalise after the inversion.
ADVANCED VARIATIONS:  When you are able to balance, try to take your feet away from the wall.  Eventually do this pose without the wall.   Try to bend your knees while in the pose, dropping them towards your head while you raise your head towards your feet.  The ultimate test of balance!
Remember:  Always work within your own capacity.  Never move into pain.  Enjoy the pose and listen to your body.  This is your greatest protection for preventing injury.

Caution:       
 -     Do not attempt this pose until all inverted postures are accomplished with ease. 
 -     Do not do if you have heart palpitations or high blood pressure.
-     Do not do if you have glaucoma, detached retina, conjunctivitis, or other eye disorders that are aggravated by pressure.
-     Do not do if you have trouble with the vertebrae in the cervical region, displaced discs, a weak neck, or if you are quite overweight.
-     Do not do during pregnancy or during the first 3 days of menstruation.
-     Not recommended for people with brain disease or injury.
-     If, while in the pose, you feel like yawning, sneezing, or coughing, come down immediately before doing so.

Benefits:
 -   The effect that this pose has on the glands, nervous system, and brain rejuvenates the entire body.
-  A reversal of the usual pull of gravity results in the blood to be drawn away from the feet and ankles, legs and abdomen.  This reduces the pressure for hemorrhoids and varicose veins.
-  Blood easily flows to the neck, face and brain, nourishing them and giving the heart a rest. 
-  Spinal nerves are nourished, and elasticity of the spine is increased. 
-  Strength is developed in the arms and chest muscles, The lungs are fully expanded, the abdominal muscles stretched.  
-  A sense of balance, poise and muscle control is achieved.
Sources of information:  Light on Yoga by BKS Iyengar, IYTA Handbook of 84 Traditional Asanas, The Complete Yoga Book by James Hewitt.