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Back · Body Weight
Scorpion Twist Pose
Scorpion Twist Pose is an advanced compound yoga exercise that works the spine (back), with the obliques and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 4.9 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 4.9 kcal
Primary muscles
- Lower Back
- Hip Flexors
Secondary muscles
- Obliques
- Glutes
How to do Scorpion Twist Pose
- Lie face down with your arms stretched out to the sides.
- Bend one knee.
- Lift and rotate that leg across your body toward the opposite hand.
- Return and switch sides.
Form tips
- Keep both shoulders on the floor.
- Move slowly.
Scorpion Twist Pose alternatives
More spine exercises
Scorpion Twist Pose FAQ
What muscles does Scorpion Twist Pose work?
Scorpion Twist Pose mainly works the spine in the back. The obliques and glutes work as secondary muscles.
What equipment do you need for Scorpion Twist Pose?
None. Scorpion Twist Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Scorpion Twist Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Scorpion Twist Pose good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Scorpion Twist Pose burn?
About 4.9 calories per minute for a person of around 70 kg, based on a MET value of 4. Ten minutes of work is roughly 49 calories; heavier people burn more.
What is a good alternative to Scorpion Twist Pose?
Other exercises for the spine include Band Deadlift, Good Mornings Dumbbells, Good Mornings Kettlebell and Exercise Ball Back Stretch.
For developers
Use Scorpion Twist Pose in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_6THYMR" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_6THYMR", "name": "Scorpion Twist Pose", "model": "male", "counterpartId": "ex_WJBNGK", "target": "Spine", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_6THYMR/mp4-720.mp4?…", "poster": "https://…/ex_6THYMR/poster.jpg?…" } }