Lie on your back and pull your heel stretch. This is easier if you have someone to hold your standing leg steady. If you aren't to the point where you can hold it yourself, have someone push your leg up to you. After a while, your leg will get closer and you'll be able to hold it. Make sure you stretch both your side stretch (hip rotated out) and your front stretch (leg straight in front of you, do not rotate hip). Stretch for your bow the same way. When your heel stretch is close enough for you to grab with your opposite hand, do so and pull! Once you get better at both of those laying down, you can pull them standing. Standing: lift your leg and have a friend grab it and pull it to your body. They then bear-hug you around your body and leg pulling your leg into your body.
**Stretch in the shower. Toward the end of your shower everyday bend down and touch your toes, or put your hands on the ground depending on you flexibility.
To attempt a scorpion a student must first have his/her back bend down. Okay so the first thing you should do is with another person helping you, lay flat on the ground and have the person lift up each leg about to your butt or back for 15 seconds each. Or other ways, Lie on your stomach on a comfortable surface, such as an exercise mat. Reach your arms out to form a T with your body. Position your legs straight out behind you, with your feet about hip-width apart. Turn your head to the right, resting your left cheek on the mat. Take a deep breath to focus and prepare. Inhale as you lift your right leg a few inches off the mat, angling your heel to the left side of your body. Press your palms, arms and shoulders firmly into the mat to maintain correct alignment as you stretch. Keep your left leg planted in the mat throughout the stretch. Raise your right leg higher, lifting your right hip off the ground. Cross your right leg back over your left leg. Bring your right toes to the floor near your left hand, if possible. Stretch your leg back as far as you can without causing pain. Remain still, holding the stretch for 15 to 30 seconds. Reverse the motion of the stretch in one fluid, graceful movement. Repeat the stretch on the other side of your body. Move back and forth between legs without stopping. This builds strength and body control. For best results, practice this stretch two to three times a week.
stretch your splits to improve your heel stretch and your scorp!! lean against the wall when doing you heel stretch to start so you can keep your foot still! for your scorp stretch your splits and stretch your back by doing bridges! practice grabbing your foot before pulling your scorp! good luck :)
http://m.youtube.com/#/watch?v=2VHX0vRPu...
STRETCH.
And you should be REALLY REALLY WARMED UP. I can't do it when my muscles are cold or warm they have to be really warmed up to make my heel stretch better. :)
Just stretch (:
