The pole trick tutorial Keem is a simple pole move that looks really impressive! It's not complicated to get into or stay in, but you do need some center split flexibility. The good news is your center splits don't need to be completely flat!
Warm-up with some stretches for the center splits such as butterfly pose, side stretch with bent legs and then straight legs, and bringing chest forward for the center splits.
Let's get started! x Kimmy, blogger from Pole Asana
PS. I'm wearing the Super Fly Honey Tigress Top and Lioness Bottom Pole Wear.
Begin with the reiko split, point the toes and hook the top ankle onto the pole. The toes on the feet should be pointing in opposite directions.
The first variation is the one-hand grip. Simply release the top hand.
Next is the forearm grip. Bend the elbow and brace your forearm against the pole.
For the elbow grip. Hook the pole with the elbow and bring your fist close to your shoulder.
Lastly, for the underarm grip, transition using the forearm grip, bringing the underarm closer to the pole. Squeeze the pole with the underarm and straighten the arm, release the top hand.
Each variation from the one-hand grip, forearm, elbow, and underarm grip require slightly more flexibility than the previous variation. Give each a try and revisit it when you’re a little more flexible!
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!