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Get on the Ball: Forearm Stand into Scorpion

Getting into Scorpion pose from Forearm Stand requires incredible upper body strength, a flexible back and good balance. If you use an exercise ball, it makes this pose so much easier to get into.

Music: "Deva Loka" by Drala

If you want a more detailed description

  • Lay your belly on the ball and walk your hands out so they're directly under your shoulders in plank position.
  • Drop your forearms down to the ground so your elbows are under your shoulders and keep your gaze forward between your hands.
  • Let the weight of your body fall into the ball and keep your upper body stable and strong. When you're ready, lift your legs up and work on bending your knees.
  • Continue lifting your head and dropping your feet. Stay for as many breaths as you want and then kick your legs back towards the floor. Walk your hands in towards the ball and drop your feet down.

Fit's Tip: Really concentrate on keeping your forearms parallel because if your elbows start to slight out passed your hands, you may end up with a face plant on the floor (which I can tell you from experience does not feel good).

Join The Conversation
pandacn pandacn 7 years
I've been trying this pose without the ball, and my arms always collapse, and I faceplant. Is it just a matter of upper body strength or is there something else I could be practicing?
BeautifulHealth BeautifulHealth 8 years
Wow, just found this pose variation on FitSugar. Love it. (Going to try it... whether I'm successful, or not, we'll see!)
Fitness Fitness 9 years
thatgirljj - Scorpion require an extremely flexible spine, so using a ball helps you to work on opening your back, without having to worry about the balancing part of the pose. Then after your back feels comfortable bending that way, you can work on doing this pose without a ball. It's also helps to do this pose with the ball on a mat, to prevent it from slipping.
Spectra Spectra 9 years
Or not. I could kind of get into the pose, but I ended up losing my balance and stubbing my toe. Oh well. Maybe if I practice, I'll get better at it!
Spectra Spectra 9 years
I'm gonna try this. It looks like it would help me to get into the pose without falling on my face.
thatgirljj thatgirljj 9 years
Are you sure that's safe??? For one thing, I can picture the ball sliding right out from under my belly! But also, it seems like your weight is WAY back leaning on the ball, instead of foreward where you need to go to balance. I don't know if I would get the shoulder opening benefits of Pincha Mayurasana in that position, and it seems like it's super tempting to overarch your lower back.
Fitness Fitness 9 years
I didn't think I could do it either, unless I gave it a try. You never know what you can accomplish unless you give it an honest effort!
lindaloo lindaloo 9 years
That video makes it look possible but there is no way I could do that!
yes-jess yes-jess 9 years
wow! I don't think I could ever do that, even with the ball!
tweet__ tweet__ 9 years
It looks so easy when you do it Fit! You have a really bendy back.
SeaFoamGreen215 SeaFoamGreen215 9 years
i feel like i would fall over doing this, but it looks so relaxing
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