How To Do the Scorpion Pose

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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.

To complete this How-To 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

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.

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• yoga
• scorpion
• pose
• howto
• howcast
• stretch
• execrcise