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Couch Time: Scorpion

Since I run a lot, my hip flexors and lower back get really tight, so I love stretches that focus on opening these areas, such as Scorpion. This is actually a yoga pose that's a balancing backbend. It feels amazing on the front of your body and your spine, but it's a really difficult pose to get into, let alone hold long enough to get a good stretch. You can do it using a ball, but here's another way using a couch.

Music: "Field of Green," by Careless

To give it a try


  • Kneel down in front of a couch, and place your forearms on the ground, so your fingers are a few inches away from the base of the couch. You want your elbows directly underneath your shoulders. Look between your hands, not at your feet.
  • Shift all your weight into your arms, straighten your legs and walk your feet as close as you can towards your elbows.
  • Lift your right leg up into the air. Then kick off the ground with your left foot, and let your right and then left foot gently fall to rest on the couch.
  • Walk your feet so your heels are on the edge of the couch — focus on pressing into your hands to help lift your head up as high as you can.
  • Stay here for thirty seconds, feeling the stretch in your belly, hip flexors, quads, and back. Then lift your right foot off the couch, and slowly kick your feet off and release them back to the ground. Stretch out your lower back by coming into Child's Pose.
  • Repeat this move again, this time with your left leg in the air.
Join The Conversation
TransformerYoga TransformerYoga 9 years
...i forgot to mention the inner thighs.. inner thighs active! there usually is a healthy dose of fear when learning new inversions.. notice i said HEALTHY DOSE.. when the fear is debilitating, you should reconsider proceeding further into the posture.. again.. good luck!
sldc sldc 9 years
I want to try this... but am very... afraid.
TransformerYoga TransformerYoga 9 years
for those of you that are less flexible, you can do feathered peacock against a wall (or a few inches away from the wall) and slowly walk your feet down towards your head while bringing your gaze up towards your feet.. remember that your elbows should move towards one another as to not move apart.. keep the core active as well.. good luck!
tweet__ tweet__ 9 years
I would love to try this, but I'm afraid I'll hurt my back.. I don't have a flexible spine, so maybe this would help with that. By the way, which way is better(and safer) for scorpion beginners, on the ball or the couch?
ilovecandyfloss ilovecandyfloss 9 years
I do this against a wall, but you start a bit further from the wall than you would if it were a normal headstand, then I just point my toes and slide my feet down towards my head. Feels incredible!
Nyrina-Windu Nyrina-Windu 9 years
I've done this one before and it's honestly not that hard. And it does feel good after you do it so many times to get use to it.
Spectra Spectra 9 years
If I can get my legs to do that, I'd love to give that pose a try. Looks like an amazing stretch.
Beaner Beaner 9 years
I just tried this using a chair. So awesome. Hard to hold for a long time though.
laurgursh laurgursh 9 years
it feels so good - once you get in position. the first try my foot slipped off the couch...and ouch. just a warning for everyone else!
Katikins Katikins 9 years
Thank you for this video! I've so wanted to find something that would help me get into scorpion on my own. Woohoo!!
Gabriela14815884 Gabriela14815884 9 years
tracitegtman tracitegtman 9 years
I will definitely try this. In my yoga class I have yet to be able to balance on my own in this pose..this will give me more stability.
cvandoorn cvandoorn 9 years
This looks hard!
UrbanBohemian UrbanBohemian 9 years
gabiushka gabiushka 9 years
Fit if that is you, you are my idol. It must feel very good; to try or not to try...
yogadarla yogadarla 9 years
this is a wonderful video. thanks for sharing that.
theglossarie theglossarie 9 years
You make that look so easy :)
SweetnLow SweetnLow 9 years
Ok- wow. That is cool. I've tried it on a ball, but it was sooo hard. I will def. have to try this one.
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