Just a reminder that this is an intermediate pole move so make sure you work on your pole fitness exercise and do warm ups to avoid pole injuries. If you are not there yet with your hips, we recommend working on those lovely curves.
Feel free to check out Angelina Polerina's pole fitness exercise that helps you develop your reach and flexibility with the Hip Flexor Stretch.
Step by Step Instructions (Hip Hold)
Step 1: Start off with an outside leg hang position. Once in that position, let go of both your hands.
Step 2: Move the bottom leg towards the other side and tightly press on the pole with you inner thigh.
Step 3: Grab your wrists to create contact between your arm and the pole. Press your arm against the pole to grip well.
Once you are comfortable with the grip on your arm, release your hooked leg and bring it towards the other leg into the pike pose.
Step 4:This is what the pike pose looks like.
From this position, release your former outside leg and you're hanging in the hip hold position.
Step by Step Instructions (Hip Hold Variation)
Step 1: From the pike position, bend the leg (facing the camera) to your liking.
Step 2:If you are comfortable enough, you can also move the behind leg to your liking. You can also let go of your behind arm to create a beautiful shape.
Step 3: If your grip is strong at your hip, you may also let go of your other arm (the one pressed against the pole) to create another beautiful shape.
Step 4: To exit, hook the outside leg into the pole and get out in either an invert or martini sit position.
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