I remember when I first started using Instagram around 2016, the pole trick tutorial 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 a 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 Pole Wear.
Step 1 Raise the inside arm in front of the pole and bend the arm to reach for your head.
Raise the outside arm to grab the opposite wrists.
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.
Now let's get on the pole! Start with a basic climb and have your bum as if you are sitting on a chair.
Wrap your inside arm around the pole and grab your opposite wrists.
Gently allow the legs to slide down. Arch your back and tilt your head.
Exit by releasing the hands and grab the pole with the outside hand.
Want a step by step PDF copy of all Pole Asana's 10-part pole tutorial collaboration with us?
Maybe you need a copy in your pole bag to whip out in your next class, or maybe you're making your own home book of pole fitness, either way, it's here for you to download free, you're welcome!