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How to Do the Scorpion Pose

The Scorpion Pose is a favorite of Cirque de Soleil performers and contortionists of all stripes, which is to say it's a very advanced position not for the faint of heart—or weak of back.

Instructions

  • TIP: Warm up your neck and shoulders by doing other yoga poses first, like the Cat Cow, Cobra, and Bridge poses.
  • Step 1: Get on hands & knees Begin on your hands and knees.
  • TIP: To help stabilize yourself, face a wall with your hands about six inches away from it.
  • Step 2: Lower forearms Lower your forearms onto the floor in front of you with your elbows shoulder-width apart.
  • TIP: To bring your forearms to the correct distance apart, grasp each elbow with the opposite hand.
  • Step 3: Place hands on floor Place your hands palm down on the floor, fingers spread, and forearms parallel to each other.
  • TIP: For added support, form a triangle with your forearms by sliding your hands toward each other until the tips of your thumbs are touching.
  • Step 4: Straighten legs & raise hips Straighten your legs, raising your hips up so your body forms an inverted V.
  • Step 5: Walk feet toward body Walk your feet toward your body, straightening your back and keeping your weight on your elbows.
  • Step 6: Bend knees & lift feet Slowly bend your knees and lift—try not to kick or jump—your feet straight up off the mat.
  • Step 7: Align body Lift your legs straight up so your entire body forms a straight line and there is perfect alignment between your hips, torso, neck, head and shoulders.
  • Step 8: Press against mat Press against the mat with your forearms to protect your neck, which should not be bearing your body weight.
  • Step 9: Lower feet Slowly bend your knees, bringing your feet down toward your head. Arch your back, keeping your body weight on your elbows.
  • TIP: If you are using a wall, bend your knees until your feet touch the wall, then walk them slowly down as you lift your chest toward your feet arching into a back bend.
  • Step 10: Hold pose Hold the pose for as long as you're comfortable.
  • TIP: Remember that you need strength and control to come out of the pose properly, so don't hold it too long.
  • Step 11: Release pose Release the pose by carefully coming down the same way you went up. Now you might want to re-consider running away to join the circus.
  • FACT: There are 90 species of scorpions in the U.S., but only one of them is considered dangerous to humans.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket
  • A wall

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