13) Scorpion, click here.
This stretch is notoriously performed far too aggressively and too quickly for most people to achieve any lengthening of tight muscles. In fact, if you are too aggressive with the rotation of your lower back you can injure yourself, so this stretch is best performed at a slow pace with a focus on feeling the musculature relax and lengthen across the front of your hip, core, and shoulder. When performed correctly this stretch is a very good way to re-establish or maintain good rotational ROM across the core.
It is not necessary to touch your hand with your foot, although some people will be able to do so. Forcing contact between your foot and hand is one way to injure yourself if your body is not yet that flexible (some of us will never be that flexible).
Video coming soon.