After the usual warm up session with Hannah, we went back to our flow sequence from the previous week, consisting of Step Around, Back Step and Step Around Pirouette.
All of it flowed pretty nicely for me on both sides except that damn Step Around Pirouette! I really must get to working on it at home, as it’s starting to annoy me that something that looks so simple is causing me so much grief!
We did add a Figure Four Spin to the end of the sequence too. Thankfully, this only took one or two tries to get for me, so it balanced out the frustration I was feeling from the Step Around Pirouette.
Not sure how many readers this next passage will apply to but none the less, here goes. Beard Oil is nobody’s friend when it comes to pole, even though I’d thoroughly washed my hands before class to get rid of any residue, my hands were still a bit slippery. My tip; stick to beard balm once in the morning for conditioning and hold on a pole day, unless you don’t mind arriving to class looking like an unkempt badger!
Back to the pole stuff! After the flow sequence, we revisited our inverts. This time, attempting a Butterfly. Getting up is fairly smooth for me now, I think my next aim is to really control the lift.
Anyway, I digress. On the first attempt at Butterfly, I was probably a bit too low on the pole, so it didn’t really go as planned. Second time around, my core wasn’t properly engaged and my back wasn’t particularly straight, by this point it was time to start the final stretch of the session so no more chances for another try, but I know what I need to do next session to get it right.
Week Eight – Aerial Hoop
Ellie started us out on our usual warm up, but hinted we’d be trying something a bit different towards the end.
The something a bit different turned out to be an abs and core workout choreographed to a song. While this was incredibly fun, after two minutes or so I was done in!
If you fancy trying it, check out the below video:
After this, we started on Back Balance to Birds Nest. I did pick up a lovely bruise on the top of my foot from the Birds Nest!
Ellie then showed us Secretary on the top of the hoop. After the Poisson from last weeks session, I felt pretty confident about this move from the start. The locking of your legs around the strop really makes you feel secure in place!
We did try Flying Secretary too, but as with Pole, we were close to the end of our session so I didn’t get to nail it this time around, may be next week.
Welcome back! I hope everyone had a restful and relaxing Christmas and New Year’s break! Honestly, after the first few days of lay-ins and lazy brunches, I was getting restless and wanted to get back into the studio for some upside-down time.
Apologies for the belated post, it’s been all stations go here at X-POLE to bring you guys the best in pole and aerial, we’ve got some really exciting ideas for 2020, stay tuned to our blog and social media for updates throughout the year. If you aren’t already signed up to our emailing list, follow this link to register, we always share all the best news, offers and promotions via our newsletters.
Week Seven – Pole
After nearly mastering Hannah’s warm up in 2019 after six weeks, I felt confident I could easily slip back into it in the first session of 2020, until I realised she had changed it up a bit for 2020! Thanks for keeping me on my toes Hannah!
The first thing we worked on in this session was Outside Leg hang from Straddle Invert. I’d been fairly happy with the progress I’d made on Straddle Invert at the back end of last year, so I was looking forward to adding something to this. I practiced this on the ground a few times first of all on both sides, to make sure I was comfortable with it before trying it on the pole. Hannah then spotted me as I tried it out on the pole. As per usual, I had a preferred side (left in this case felt most comfortable, if such a word can be applied to this!). The squeeze on the backside of your knee to be able to hold in position was very uncomfortable, but after the first few times, you kind of forget about the discomfort. We did also look at the transition from Outside to Inside, but I didn’t feel 100% confident about this on the pole, so practiced a few more times on the floor.
We then revisited Forearm Climbs. Now, climbs in general for me aren’t my strongest suit, the initial lift is fairy smooth and strong (especially Forearm), it’s stringing together the co-ordinated movements to progress up the pole smoothly that stump me right now, however, I think the more I practice, muscle memory will eventually kick in.
Hannah then started showing us a flow sequence consisting of Step Around, Back Step and Step Around Pirouette.
The Step Around and Back Step flowed nicely pretty much from the get-go for me, the Step Around Pirouette was another matter! I think being conscious of myself and my hand placement will fix this up.
All in all, it felt amazing to be back in the studio and working again, I never thought at the beginning of this journey that I would crave it so much, but it really is part of my life now!
Week Seven – Aerial Hoop
I’d also been looking forward to Aerial Hoop over the break, so when Wednesday night rolled around, I was raring to go!
Ellie started us out with some ‘Skin The Cat’ shoulder conditioning to warm us up for Poisson.
We revisited Mermaid, but this time added a transition to split variation. This was fairly difficult for me, as my flexibility isn’t quite up there yet, but I got some semblance of the move, so it’s a base to move forwards with.
After that, a Top Bar Hox Hang was next on the agenda. This was a lot easier than I thought it would be, but after the Leg Hangs from Monday’s pole session, it was a little uncomfortable to start with.
Then came the Poisson. This was a hell of a lot of fun and felt amazing to nail! I was really pleased with this and below you can see a pic!
Before moving to a final warm down and stretch, we also had a go at Elbow Hangs and some variations (think tear drop shapes). This proved a little too much for me on either arm so I gave it up for a bad job, but I’m determined to get it in the next session.
It’s so good to be back in the Aerial Attic, I can’t wait for this week’s sessions and I’m keen to see how far I can progress in 2020.
I was really looking forward to Pole this week, but I was also a little sad. The reasoning behind this was I felt like I was making great progress in Pole, but I was sad as this was going to be my last pole lesson of 2019.
Hannah took us through the usual warm up, increasing the quantity of everything (toe touches, push ups, etc.) a little to push us a bit harder.
We then revisited our inversions. Firstly, Inversion into Crucifix. This was a hell of a lot easier for me than the previous week and within a couple of tries I was able to do it and take off both hands for a full Crucifix! The key to success for me here was the placement of my knees on the pole, making my hold a lot stronger than previous attempts. My dismount still needs some work, but I am incredibly happy with my progress.
Hannah then suggested trying a Straddle. I’d been working on something similar in Aerial Hoop, but this didn’t seem to translate over to Pole. After adjusting my grip a little, I did manage a messy (read legs not straight and toes not pointed) straddle, but it’s something else to work on in the first session of 2020!
We then moved on to putting together a short routine including a Threaded Reverse Pirouette, Chair Spin, Attitude Spin, Fan Kick and some floor work.
The Threaded Reverse Pirouette felt very weird to me, like my body didn’t want to follow it through, but I think I got there in the end with some further guidance from Hannah. Basically, I was having flashbacks of right-hand leading Cradle Spin from week five, when falling backwards into a move leading with my right, my brain seems to shut down!
Going into Chair Spin from this transition was completely different to me from doing it as a ‘standalone’ move. Connecting it smoothly to a preceding move and ensuring I finished in a position to go onto the next move forced me to think about everything I was doing.
I really feel like my Attitude Spin has come on leaps and bounds since I first learned how to do it. My left foot naturally hooks on to the pole now and my finishing position on the floor feels spot on (to me anyway).
Fan Kick is another matter. I think over the Christmas break I should practice the movement on the floor at least once a day until muscle memory really kicks in, so that it looks and feels natural. Straight legs and pointed toes are my only saving grace in this move, the nice, wide legs and smooth circular movements elude me, but I am determined to get it right!
The floor work elements of this routine felt really alien to me the first time I tried, but after realising that nobody cares what I look like while slinking about on the floor, I threw myself in to it wholeheartedly and had a lot of fun. I’m no Magic Mike (yet), but at least I tried!
Week Six – Aerial Hoop
Due to the Christmas wind down, there was no Aerial Hoop class to attend at Aerial Attic this week, but I’ve been reading up on possible new moves to speak to Ellie about in the new year to expand my repertoire.
I’ll be taking a break from attending classes over the Christmas and New Year holiday while the Aerial Attic is closed, but you can be sure I will be practising everything I can while I’m off.
Here’s hoping you all have a brilliant break over Christmas and that Santa brings you everything you asked for, see you in 2020 for more adventures of a Pole and Aerial Hoop Beginner!
I think I finally followed Hannah’s warm up correctly! It only took five weeks and an insane amount of concentration, but I feel comfortable now.
After a little conditioning, we started on our first new move of the session, Forearm Climb. After learning the basic Pole Climb the previous couple of weeks, this didn’t feel quite so intimidating at the start. The hand and arm placement felt quite natural. I can already feel that my upper body strength and overall stamina has improved since beginning these sessions and the Forearm Climb proved this to me. It looks so much more ‘professional’ than Pole Climb too (I see it in pretty much every performance at competitions and events). The initial lift off of the floor onto the pole was a lot smoother and personally felt easier than previous sessions.
Then we progressed to Cradle Spin. As I mentioned in my last blog, I feel like my right side dominates (read is stronger and easier for most moves), but my body was about to betray me; left side in Cradle Spin was super easy for me to grasp compared to right side! After a few more tries on both sides and some guidance from Hannah it clicked. The feeling of leaving the floor and being close into the pole was a little alien as most other moves we have learnt so far require the body to be off the pole with straight lines (pointed toes/extended legs for aesthetic purposes) and locked arms.
Hannah then showed us a Side Spin. This proved to be quite challenging for me, both with the leg placement and getting both feet of the floor smoothly. I’m not 100% happy with my current progress, but it’s something to work on until next week’s session.
Finally, we moved onto what I had been waiting all week for, inverting! Hannah showed us a Basic Invert from Strong Hold into Crucifix. I wasn’t too sure about being able to invert from the Strong Hold, but even my first try was a lot better than I thought it would be. After that, another issue I hadn’t anticipated came into play; coordinating my feet above my head while my hands were holding on to the pole. I guess it’s a muscle memory thing and will come with more practice. Check out the still images below kindly shot by Dion.
After the Bird’s Nest in Aerial Hoop last week, being upside down wasn’t nearly so intimidating as I thought it would be. I did also manage to remove one hand while in the invert so does that equal a half Crucifix? My dismount from this move was somewhat less than graceful. Watching most of the other students gliding down the pole to end up on the floor in a pretty pose has made me want to really nail this next time.
Week Five – Aerial Hoop
Unfortunately, there was no Aerial Hoop session at the Aerial Attic this week that I could attend (maybe this will give the various bruises I have picked up during Aerial Hoop to heal a little), but I can’t wait to get back in the studio next week with Ellie, polish up my existing repertoire and add some new stuff before the Christmas shut down.
Week Five – Aerial Yoga
After missing a few sessions of Aerial Yoga due to work and personal commitments, I was really excited to get back in the studio with Jess. Check out the video below to see what I got up to.
After our usual warm up with Hannah (I think I am 99% there now!), we launched into our lesson.
We revisited the Chair Spin from last week. Originally, I hadn’t found this too hard, but ‘polishing’ it up to ensure I had the correct hand placement, a good form and pointed toes was a little challenging.
Hannah then moved us on to a Carousel Spin, initially I was a little sceptical about being able to pull this one off, as it was my first time using a Split Grip (AKA Bracket Grip) and like most people, I guess I have a dominant/stronger side (right if you were wondering!). My inclination is always to hang from my right hand and push with my left for the spin. Trying it in the reverse with my left ‘leading’ was an interesting experience, but after the first couple of tries, it felt a lot better and I managed to get some nice clearance from the floor and finish in a good foot position, rather than just landing flat on my feet.
Another move we revisited during this session was the Fan Kick. My ‘coordination issues’ came back into play at this point. I think if I begin to practice these kinds of things at home off the pole on the floor (read Fan Kicks and Shoulder Rolls), it will eventually become more natural and less forced. After a few attempts I got there, not to the level that I would like, but passable.
Hannah then introduced us to the Pole Sit. I am so glad that I had purchased a pair of ‘short shorts’ for this week’s session, as trying to do this in my usual basketball shorts would have been pointless! Even my new shorts were a bit long for what I was trying to do (make skin to pole contact with my upper inner thighs)! The first time I attempted this move I also nearly crushed ‘the family jewels’ in my enthusiasm to get a decent way up the pole! Then the dreaded ‘pole kiss’ happened (my first I’d like to add)! My inner thighs were stinging for the rest of the night, but after that initial shock and the some ‘management of my assets’ I did manage to remove one hand from the pole and lean back to make a nice shape, so I consider it a win.
We went back to our Pole Climbs, after the Pole Sits, this felt like a blessing! I was determined to beat my own personal best of about three climbs from the previous weeks sessions, and with a little verbal encouragement from Dion (cheers for that mate!), I got within touching distance of the very top of the pole (it’s a 4.2m pole in the studio, so a big achievement in my mind) but after that, I was absolutely shattered! Next time I’ll definitely get to the top.
Tying all this together and making it smooth was the next task and I must admit, it’s nowhere near where I would like it to be, but it’s progressing.
Hannah mentioned that next week we will be trying our first attempt at inverting; I. Can. Not. WAIT!
Week Four – Aerial Hoop
I had been looking forward to Hoop all week. The pace is always a little slower than Pole on Mondays at Aerial Atticand generally less crowded, so you can really get into whatever you are doing. But the workout is just as challenging and satisfying, so I went into the studio feeling great and ready for a good session.
Ellie warmed us up as per usual and again, I think I followed it 99% accurately this time.
We then moved onto conditioning on the hoops, including shoulder shrugs, seat, pike and straddle lifts (good form straddle lifts still elude me, but it’s something to improve on at home).
After that, we revisited Man In The Moon transitioning to Amazon, which I really feel comfortable with now (even Ellie commented that it’s becoming very fluid now). I did manage to ‘upgrade’ my Amazon too, by taking my hand off the hoop and using my head/neck to stay in, which I am really pleased with.
It was time to then get back to really nailing Gazelle and Ellie also showed us a few variants for those who have been attending classes longer (Split and Twisted Gazelle). I focused on my basic Gazelle and felt 100% more comfortable this week.
Finally, Ellie showed us the Birds Nest. Watching this filled me with a cold dread! The thought of balancing all my body weight in the small of my back was not appealing, but I was soon to find out that wasn’t event too bad (it stung a little afterwards and I can still feel it a bit today, but nothing to write home about). It was the transition into inversion that really put the fear in me for a moment! Being upside down, with your legs spread wide holding you in the hoop along with all your weight on your hands behind you and then moving your body to a folded position to be able to get into a Double Knee Hang was the scariest moment of hoop I have had so far, I was so sure I was going to fall, but with some spotting and guidance from Ellie I managed it (very untidily in my opinion, but hey, it’s something).
It has been one month since I started this journey. I didn’t know if I’d make it this far to be honest. But I am incredibly glad that I started and have stuck with it. It has been so much fun and I can already see progression in both Pole and Hoop. I know I’ve recommended beginning either pole or hoop if you haven’t already tried it before, but I’m going to say it again, the feeling during and after class for days afterwards is amazing and I already feel stronger and more confident in what my body can achieve if I really put my mind to it. It’s also driven me to get back into training at home, whether it’s practicing what I have learnt in class or more conditioning/bodyweight stuff, which is a huge positive. I’m eating healthier, feeling stronger and really enjoying being active.
Bottom line, don’t wait for the ‘new year, new me’ guilt to kick in, get yourself to your local pole and aerial studio and enrol in a class or two, even if you are a seasoned gym goer, the variety of the classes will make you work in ways you hadn’t thought about before, while having an amazing time supported by great people. I can’t wait for next week’s sessions with Hannah and Ellie!
After sustaining a little muscle pull in my last pole class, I couldn’t wait to get back in the studio and try again. This time around, everything went much better!
Hannah checked with all attendees for new injuries that she should be aware of then warmed as all up as usual. Honestly, I’m getting better at following the warm-up, but I’m still not perfect (maybe week four is my lucky week?).
We launched into a short routine, which included a Step Around, into Falling Lady/Man/Person (however you identify, that’s cool!), into Shoulder Roll, then Chair Spin and finally a Pole Climb.
Step Around was familiar to me from week one, so that felt pretty easy. Falling Lady/Man/Person was a little bit trickier (it kind of felt like a reverse Attitude Spin?), but I think I got there in the end.
The Shoulder Roll was not my friend! I think because I’ve been so inactive for a long time (see the inaugural blog in this series), I found it hard to roll over myself and land gracefully without banging hard onto the floor. After a quick assessment from Hannah, I realised I wasn’t spreading my legs wide enough and I wasn’t “pushing through” with my hand to make the roll a bit more graceful.
The Chair Spin element of the routine was incredibly fun, it’s another thing I have seen so many times at shows and competitions, so actually getting to do it and nail it after just a couple of tries was really satisfying.
I had been dreading the final part of the routine, the Pole Climb. This is what had caused my little injury the previous week, but I was determined that this time around I was going to nail it.
Hannah first had me do a single lift, then try removing a hand at a time. After a few tries I got it! The key I think is trusting in yourself and breathing correctly. Hannah makes it look absolutely effortless and I have an even greater respect for all the volunteer pole cleaners at shows and competitions, they deserve a medal/trophy all of their own! I then tried to climb further up the pole and get my rhythm down, so it was smooth (I was trying to do this in basketball shorts, pole shorts are on order!). I managed three climbs before I had to give up, but I was surprised at how far off the floor I was.
Tying this all together and then running through it made me feel like I’d really learned something in the short time that I have been attending classes at Aerial Attic. I can see why people get so into pole, there’s an instant validation of what you’ve been working on when you nail a move, plus the support and encouragement of both the instructor and other class attendees is a huge boost to your confidence.
No Aerial Yoga this week, as I was a little bit behind on writing up this post, but hopefully I manage my time a little better next week and get back into my “zen space.”
Week Three – Aerial Hoop
After having a great session in Aerial Hoop the week before, I was keen to get back in the studio and push harder to get some new moves in the bag.
We started off with our usual warm up, moving onto some conditioning on the hoops, shoulder shrugs, seat, pike and straddle lifts (week one I hated these and have weirdly grown to love them now!).
Ellie started off by showing us a combo that involved Double/Single Knee Hang, Peter Pan, transitioning to Mermaid and then Bottom Bar Mermaid.
Getting in and out of the hoop felt even easier than last week and Ellie commented that I looked a lot more comfortable and at ease in the hoop.
Double Knee Hang actually felt fairly comfortable compared to when I first tried it. Taking my left leg off to go into Single Knee Hang was a bit of a challenge and I did feel like I might fall, but it was great to up the ante a little. I did try it with removing my right leg instead of the left too, but this didn’t feel quite as secure and I couldn’t straighten my free leg (something to work on next week).
The Peter Pan seemed to click in my head very quickly and within a few tries I think I had got it down pat.
Mermaid on the other hand felt very uncomfortable on both sides (rolling on to my left felt a bit easier than the right). The end result of this move felt really unstable to me (maybe it’s a mental thing), like I was going to fall right out of the hoop, but I did get there in the end.
I only got the chance to try Bottom Bar Mermaid once during the session, as there was a lot to get through this week, but again, I think it something to pick up next week to make sure I really get it.
I did want to revisit Man in the Moon to Amazon transition, to really make sure I had understood it from last week and this week it felt a lot smoother. Ellie did make me raise my legs too, as you can see from the photos, I’m a bit taller than most of the students so it did look like I had my feet on the floor in the Amazon (I promise I didn’t!), see the picture below as proof.
I have literally been raving about my classes to anyone that will listen, telling them all about what I have been doing and how good I feel for days afterwards! I cannot recommend pole and aerial hoop enough to my friends, it’s so different to any work out or class I have ever done before, so much more interesting and satisfying. If you already do pole or hoop, I strongly recommend you take up the whichever one you’re not already doing.
After my first pole class, I couldn’t wait to get back to the studio and start training with Hannah again! All through the weekend before I had been thinking about it and making sure I remembered everything I had learnt from week one.
19:30 rolled around on Monday and I was ready to get back to it! As usual, we warmed up (after week one, I was able to follow Hannah a little better, but my coordination still needs some work!) and then began to do some conditioning on the pole.
After being shown how to do a simple pull up on to the pole for conditioning, I attempted it myself, I suddenly felt an awful stabbing pain in my upper abdomen! I took a few minutes to get my breath back, had a sip or two of water and was ready to try again. But the pain came back! Hannah spoke to me and asked how I was doing, and I explained the problem. With concern she suggested I take an extended break before giving it another try. After the break, I tried one more time, but it was no good. Unfortunately, I had to cut week two of my pole adventure short. Hannah suggested I get myself home and do some gentle stretches to make sure I work out the issue. I also picked up some heat pads and a box of ibuprofen before heading home and calling it a night. I was absolutely gutted I couldn’t participate, as I’d been looking forward to class the whole week before, but as a lot of people have said to me since; “you have to listen to your body,” and mine was telling me to slow down for the meantime.
Bonus lesson: Aerial Yoga
After taking it easy for the rest of Monday and Tuesday, Wednesday loomed and my Aerial Hoop lesson with Ellie was getting closer. I was a bit worried that I might not have given myself enough time to recover from whatever I had done to myself in Pole two nights before.
A few colleagues suggested I try the aerial yoga class that takes place at Aerial Attic before my regular Hoop class, as its very relaxing and good for stretching. Aerial Yoga is something I have been intrigued by for quite some time, so I didn’t need much convincing!
I arrived to find my instructor for the lesson was the awesome Jessica Ashby, another X-POLE show/exhibition alum! Of course, I let Jessica know exactly what I had done in pole class two nights previous re my little injury.
I can’t even begin to describe how relaxing but fun the session was. Afterwards, I felt completely zen, thanks Jess! Also, thanks for the tip on proper breathing (i.e. exhaling when about to attempt a lift or exerting effort, this helped massively!).
Week Two – Aerial Hoop
I had about an hour to wait between my Aerial Yoga and Hoop class, so made sure I drank plenty of water and had a bit of a nibble on some fruit before heading back upstairs from the office to the studio. Being mindful of what I had done in my pole class, I did talk to Ellie and we decided to take it slow this week.
Ellie ran us through the warmup and stretching before getting us to do some conditioning on the hoops. Taking Jess’ breathing tip to heart, the pain was absolutely minimal, I could feel a slight pull still, but that was to be expected, I think.
We worked on what I had done last week, specifically Gazelle and Man In The Moon, but added transitioning into Amazon and also Double Knee Hang
I must admit, this week, getting into the hoop and manoeuvring inside it felt a lot smoother for me. I think this was a combination of being used to the movement of the hoop (it still swings a fair bit when I get in, not got that nailed just yet, but I’m getting better) and the fear of falling is getting less and less the more I’m in the hoop. Getting out of the hoop without simply hopping down is something I still need to work on, but I am incredibly happy with my progress so far in both pole and hoop!
To sum up: always make sure you warm up properly, be mindful of your breathing, listen to your body and point those toes!
If the movie Hustlers hasn’t inspired you enough to try out pole dancing, maybe this article will. Pole dancing has become a prevalent form of exercise and is anything but easy. J-Lo had to go through intense pole dancing training for her role on Hustlers (which makes sense that her body is incredible) and said that the exercise was extremely challenging on both her mind and body. So, what are the benefits of pole dancing?
Core workout
Jennifer Lopez has been the queen of abs since I can remember, so if she says pole dancing is a good core workout, I’m already convinced. Pole dancing engages your entire core in a way that traditional ab workouts don’t, resulting in rock-solid abs that you can’t get anywhere else.
Confidence boost
It might take a little bit to get the hang of pole dancing, but once you do and realize how much fun it is, you’ll find your confidence going up too. Pole dancing isn’t just about having a strong body and being able to do all those tricks- it’s about being confident in yourself. There’s a reason why pole dancers look so good when they’re dancing- they feel great about themselves as they’re doing it!
Flexibility
Being able to stretch your body around a pole is going to play a role in increasing your flexibility. It’s as simple as that. Movements like leg extensions and backbends are frequent with pole dancing, and to comfortably do those, you need to be flexible. You might also find that pole dancing helps with stiff muscles and back pain.
Heart and blood flow
Pole dancing is an excellent form of cardio, as are most aerobic workouts. Pole dancing engages all of your muscles, meaning an increase in blood flow throughout your body.
Helps you relax
Although pole dancing is probably more complicated than yoga, many people find that it helps them relax. Adrenaline increases the more stressed out we get, and pole dancing is a great way to release that built up adrenaline. Your body will start to produce more endorphins, and you’ll find yourself more calm and relaxed in no time.
Motivation
Sometimes working out can get repetitive. You can only go to the gym for so long before you find yourself bored and unmotivated. And that’s where pole dancing comes in. Pole dancing is a unique and exciting workout that is entirely different from a regular session in the gym. Pole dancing is an intense workout, while still being fun. And the more you practice pole dancing, the better results you’ll see, and the more motivated you will be to keep trying.
Increased endurance
Unlike running, which can feel like it goes on for hours, a pole dancing class is likely to go by in the blink of an eye just because of how fun it is. Pole dancing is an excellent form of cardio, and the more you practice it, the more your endurance will increase.
