Get your Scorpion Fast! Beginner Flexibility Stretches

Transcript

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