Pole Tutorial: Vortex

March 19, 2020 1 min read

I remember when I first started using Instagram around 2016, the Vortex was quite a popular move! It took a few tries for me to figure out how to get into this simple yet odd twist, but once I did, it became my go to move.

The vortex is a simple, beginner friendly move but be sure to warm up the shoulders and obliques! Practice from the ground on a static pole before trying it on spin.

Let's get started!
x Kimmy, blogger from Pole Asana

PS. I'm wearing the Super Fly Honey Empress in Sunlight Top and Lioness in Sunlight Lace Bottoms.



Step 1
Raise the inside arm in front of the pole and bend the arm to reach for your head.

Step 2

Raise the outside arm to grab the opposite wrists.

Step 3

For the legs, the inside leg should be behind the pole around the thigh area.

Step 4
Squeeze the pole with the outside leg just above the knees. Gently put weight on theses contact points, your hips should fall outwards.

Step 5

Now let's get on the pole!
Start with a basic climb and have your bum as if you are sitting on a chair.

Step 6

Wrap your inside arm around the pole and grab your opposite wrists.

Step 7

Gently allow the legs to slide down. Arch your back and tilt your head.

Step 8

Exit by releasing the hands and grab the pole with the outside hand.