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  • Pole Tutorial: Janeiro

    March 19, 2020 2 min read

    Pole Tutorial: Janeiro

    The pole trick tutorial Janeiro is an advanced pole trick, which requires a strong one-handed grip, a relatively flexible and strong back and lastly, balance! Today I will be showing you how to get into this pole move from the ground, and also from a cross knee release.

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

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

    Pole Tutorial: Janeiro

    Step 1

    Practice on the ground. Bring the inside shoulder in front of the pole and create a 'table' with your upper arm. Grab the bottom of the pole with the outside hand.

    Pole Tutorial: Janeiro

    Step 2

    Bring your inside hip onto the 'table' and push with your bottom hand while twisting your upper body.

    Step 3

    At this point, it is very hard to balance, so push with your bottom hand as you twist your upper body to have the back touching the pole.

    Pole Tutorial: Janeiro

    Step 4

    Once in the Janeiro, actively arch your back to stay balanced in the pose. Your back should be touching the pole.

    Pole Tutorial: Janeiro

    Step 5

    Let's get up on the pole! You will need to do at least two climbs for the Janeiro. I’m right hand dominant so I’m going to spin CW.

    Pole Tutorial: Janeiro

    Step 6

    Come into a cross knee release or cross ankle release.

    Pole Tutorial: Janeiro

    Step 7

    As you fall back, twist your upper body so you can grab the pole.

    Pole Tutorial: Janeiro

    Step 8

    Bring your upper body closer to the pole by bending the arm and hooking it with your armpit to create the table.

    Pole Tutorial: Janeiro

    Step 9

    Grip the pole with the bottom hand.

    Pole Tutorial: Janeiro

    Step 10

    As you lower the hip/bum onto the table, hook the outside foot on the pole to help with balance and support.

    Pole Tutorial: Janeiro

    Step 11

    Once you find your balance, lower the top leg as well. Push the pole away with your bottom hand as you arch your back.


    Step 12

    Reach arms and legs away for superman! Ta-da!


    On a spinning pole, I found the direction of the spin made a difference such that I wasn't fighting AGAINST the spin to push my back towards the pole. For me, I spin CW for my right Janeiro, and CCW for my left Janeiro.


    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!