Scorpions are one of the warm up exercises we do most commonly at Gumsaba. They are a great way to mobilize the thoracic spine and mobilize the hips. They require us to contract the erector spinae muscle group, which for many of us is over stretched, as well as lengthen the big muscles of the chest (pec major ) which for many of us, tends to be over shortened. There are many things happening at once, so consider them food for your brain as well!

Scorpion Technique:

  1. Start face down on your mat with a neutral neck position, looking straight down at your mat. Place your arms out in a T shape, palms down.
  2. As you inhale, slide your right hand in toward your chest as you lift your right leg up, toe pointed.
  3. Once you lift your leg enough to feel the muscles of the erector spinae engage, exhale and roll onto your left hip, pushing into your right fingertips. Simultaneously bend your right knee, and attempt to tap your toe as close as you can to your left hand, which is still extended into a T position. Inhale in this position.
  4. As you exhale, use your core strength to lift your leg and return back to starting position, reversing the process.
  5. Repeat with Left side.


To your health, Coach Michelle

Gumsaba Fitness Class schedule Wednesday 10/5/16

5:30AM Sunrise Danville Womens only class – Coach Karen – HIIT Humpday

6AM Sunup Moraga Womens only Class – Coach Briana – Rev Up Humpday

8:15AM Sunshine Moraga Womens only Class – Coach Briana & Coach Kristin – Rev Up Humpday

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – HIIT Humpday

9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach Michelle  – HIIT Humpday

11:00AM Cytosport Next Level In Trinity – Coach Jentry (private class)

12:00PM Cytosport All Levels Cardio Kickboxing – Coach Michelle (private class)

12:30PM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)