Smart Workout Diary

Scorpion

Scorpion Pose is an advanced inverted yoga balance performed on the forearms, with the legs arcing overhead. It primarily develops shoulder strength and stability while demanding substantial core control, spinal mobility, balance, and body awareness. It supports advanced inversion practice, upper-body control, and flexibility.

Demonstration

Scorpion — demonstration 1
Scorpion — demonstration 2

Instructions

  1. Warm up thoroughly your wrists, shoulders, upper back, hips, and spine before attempting the pose.
  2. Place your forearms on the mat shoulder-width apart, interlace your fingers if that is your usual forearm-balance setup, and press firmly through the forearms.
  3. Lift into a stable forearm balance with your shoulders stacked over your elbows and your core braced. Keep your gaze slightly forward rather than forcing your head back.
  4. Bend your knees and slowly draw your feet toward your head, creating the backbend gradually while continuing to press the floor away.
  5. Hold only while your balance and shoulder position remain controlled, then straighten the legs back to forearm balance or lower down carefully.
Muscle Group
Shoulders
Other Muscle Groups
Abs
Type
Yoga
Mechanics
Isometric
Equipment
Body Only
Difficulty
Expert

Technique tips

  1. Build the prerequisites first: practice a reliable forearm balance and controlled backbends before combining them.
  2. Keep actively pushing through the forearms and lifting through the shoulders; avoid collapsing toward the neck.
  3. Use a clear space and supervision from a qualified instructor or spotter when learning. Stop and come down if balance, breathing, or shoulder control is lost.
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