How to do a Scorpio and a Needle • Follow-along Tutorial and Stretching

Hello, Friends! My name is Eva and welcome to my channel! My Instagram: / evaacrobat 😇
🦋 One of the tricks that I regularly show on my instagram is a needle, or with other words a straightened leg scorpio and in this follow-along tutorial I am going to show you how to get the flexibility to do it.
💙 Warm-up video - • How to warm up before ...
💙 How to get Flexible Legs - • How to get flexible le...
💙Intermediate Back Stretching Routine - • How to become Flexible...
💙 My Stretching Routine - • My Stretching Routine ...
For work and collaboration: [e-mail]
🦋 The stretches that I show I am doing only on one leg. Therefore, i would recommend rewatching the video later and repeating the exercises on the other leg too. The needle is an intermediate to advanced element. Before attempting it, you should already be flexible in back and legs. I recommend you also watching my warmup and stretching videos for different levels, which I will also link in the description box down below.
🦋 We will begin by stretching out our hamstrings, lean forward, knees straight, try to touch your front leg with your chest. Rock for an active stretch.
🦋 Now slowly go into a lunge. I place my hands on my hips and apply some pressure to get a deeper stretch in the hip ligaments. You can also twist and catch your legs with the opposite hands to stretch the lower back and abdominal muscles. Now this is a really important stretch for a needle - lean back and try to catch your back leg with one or two hands, imitating a scorpio. repeat this stretch until it gets comfortable. Now i locate my elbows on the ground in front of me for a deeper stretch in my hips.
🦋 Next I repeat the same stretches, but instead of a lunge, I do a split.
🦋 Back flexibility is essential for a good needle. This is why I make sure to stretch my back and shoulders with a bridge pose. rock for an active stretch.
🦋 A great exercise for strength, mobility and flexibility in a needle is leg swings in a bridge. This really activates the quadriceps and helps you get used to the body positioning in a needle.
🦋 Another great back stretch is a cobra pose. To make it harder, keep your legs together. In order to recover, do a baby pose.
🦋 Going back to the leg stretches and then to leg swings. Different type of leg swings will be the key exercise to your scorpio or needle. Doing enough swings to activate the glutes and open the hips.
🦋 Next we are going into a downward facing dog pose. An amazing stretch for your hamstrings. For an active stretch bend one of the legs while keeping the other straight and then switch.
🦋 Now I am doing leg swings, but this time holding onto a wall or any other object in front of me. The goal is to lift your leg so high and bend in your back, so that you see your leg.
🦋 Now, you are ready to attempt a needle or scorpio! Remember, practice makes perfect. Watch this tutorial and repeat the stretching routine as many times as needed, and I believe in you!
💙 If you liked this tutorial make sure to like, subscribe, click the bell button and leave a comment. Stay healthy and see you soon!
For work and collaboration: [e-mail]

[@mamaduni1]

♥️♥️♥️

[@EvaAcrobat]

💓💓💓

[@TheAnubhavdahiya]

Tysm❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️💖

[@EvaAcrobat]

Much love!

[@QYoga-InfiniteConsciousness]

Sometimes I think it's because of artificial intelligence why your text is in Dutch lol. The technology is scary these days and I still can't used to it.
But finally, I do know what "Needle" is called in Dutch, it's called "Naald", en dat is precies wat ik aan het trainen ben.

[@EvaAcrobat]

I translate and make subtitles in different languages in order to help more people around the world :) Mistakes are quite possible, since I do not speak Dutch