if you want your scorpion to go from this to this then just follow along to these stretches
we are going to start with a simple quad stretch pulling your heel towards the back of your thigh
after we complete this stretch i'm going to share my top tips for getting a higher scorpion
so make sure to stay until the end for those stretching is the best thing you can do to
improve your scorpion though so that's why we're doing this routine first next grab onto your ankle
and pull your leg up behind you as high as you can i am demonstrating these stretches at more
a beginner and intermediate level but if you find anything too easy and want to challenge
yourself further you can always do the advanced version the advanced version is also great to
do if you're trying to get your straight leg scorpion which can also be called a needle
next we are going to repeat the quad stretch on your other leg
even if you're only trying to get a scorpion on one leg
it's important to still stretch your other leg to keep both sides as even as you can
now lift this leg up as high as you can behind you you'll probably notice that one leg is naturally
more flexible than the other so that is the leg you should try to get your scorpion on first
we are going to move on to some shoulder stretches starting with pulling one arm behind your head
having good shoulder flexibility is so important for being able to reach back
and grab onto your leg in a scorpion
you can now switch arms to repeat that same stretch on the other side
for the next stretch place your hands together behind you and then lean forward as far as you
can to feel a good stretch in your shoulders and hamstrings it's totally okay if you can't
lean as far forward as i'm demonstrating as long as you feel a good stretch going as far as you
can it will be effective also if you continue to follow along to this routine consistently
then eventually you will be able to get deeper into all of these stretches
next go into a downward dog stretch pushing your chest towards your legs to feel a good
stretch in your shoulders in this you should also be feeling a stretch in your hamstrings
which will also help with getting your scorpion
now lay on your stomach and arch back as far as it takes to feel a good stretch in your back
remaining on your stomach bend your legs and reach
back trying to grab anywheres between your ankle and knee then if you don't
feel a stretch just grabbing onto your legs try to straighten them out a bit
for the next stretch go up onto your hands and knees and then try to lift one leg up as
high as you can we are only going to hold this one for 15 seconds so you can do it
repeat that last stretch lifting your other leg
step one foot up beside your hands to go into a lunge once you're in the lunge position let
your legs sink as low as they can go for you to feel a stretch this is one of the
best stretches for improving leg flexibility which is so important when learning a scorpion
now bend the back leg and straighten the front one to go into a backwards lunge in this lunge make
sure you are flexing your front foot and leaning forward to get the most out of this stretch
we are now going to repeat both the regular lunge and the backwards lunge
on your other leg there is only a few stretches left of this routine so don't give up now
switch to the backwards lunge
next step your hands and feet as close together as you can to feel
a stretch in your hamstrings and then slowly roll up to standing
once you are standing up we are going to repeat the stretch that we did
at the beginning where you pull your leg up as far as you can behind you then reach your other
arm as far back as you can to try to grab onto your ankle and go into a scorpion if you're a
beginner it's unlikely you'll be able to do a full scorpion after your first time doing this routine
because improving flexibility does take time so i recommend following along to this routine
daily or at least three times a week for best results
if you want to get your scorpion even faster you can try using the resistance of a stretch
band to lift your leg into the scorpion position this can especially be helpful if the part you're
struggling with is grabbing onto your ankle the stretch band i'm using is from my shop
annamcnulty.com another tip to help you get your scorpion is try placing your legs and arms between
a doorway and then it will be easier to grab onto your ankle once you have gotten your scorpion
then you can even try to get your needle using my needle tutorial or your scorpion on the other leg
remember that flexibility takes time so i challenge you to do this routine daily for
at least two weeks and you can use #annamcnultychallenge on instagram tiktok or youtube
shorts to share your results with me and for the chance to be featured in one of my videos