Ballerina

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Ballerina Lying Thigh Stretch Shoulder Clock Stretch Camel Stretch Up and Over
User: StudioVeena
Date: on 2/5/12 -

The Ballerina is a beautiful move! This is not, the Twisted variation. Therefore, the back of the Shoulder/arm pit, will be against the pole, not the Front, hips are squared. This move requires Shoulder, Hip flexor and Quadriceps, flexibility.

Strengthens: Adductors, Hamstrings, Quadriceps, Glutes and Erector Spinae (the back)
donnalee - Fantastic! Already watched and jumped on the pole and did it. Very rough right now. But .....how fun. Wonderful instructions. Thanks Veena : )
on May 2, 2012 -
StudioVeena - Yay! Happy to help!
on May 2, 2012 -
Terpsikhore - Lovely, thank you! Do you have a lesson planned for the Advanced variation? I can't work out the arm position and POCs for that.
on May 2, 2012 -
JelliCrew - Thanks Veena for keeping us beautiful :D It is moves like these that remind me of ice skating. I haven't had the opportunity to have an ice rink in my home, and a pole is so much more versatile!
on May 2, 2012 -
StudioVeena - Tepsikhore, the POC is the same with the adv variation. The only thing that changes is how you grab the foot with the hands. I'll try to do a free demo for that at some point. :)
on May 2, 2012 -
daisyheadmayzie - Can this move be a spin?
on May 2, 2012 -
StudioVeena - yes, it's commonly known as a pretzel spin. I'll be posting a Static spin variation (the pretzel aka Ballerina) and a spinning variation. :) This month.
on May 2, 2012 -
nilla - Yay, I've been waiting for this move! I've been trying to learn this pose totally different though, with my shin gripping by pushing agains the pole....it always felt kinda weird though. I need to try it this way.
on May 3, 2012 -
teresawitch - have put a picture on my profile page. thanks veena now i just need to conquer the twisted ballerina. hope you like the piccy and thanks again. You get me into so many moves, love the way you teach. xx
on May 5, 2012 -
LillyBilly - Did you know that the ballerinas don't show on the intermediate lessons list? Could it be that there are other lessons that aren't showing?
on May 7, 2012 -
StudioVeena - both of the ballerinas are showing up for us in the intermediate section. Are you using a computer or iPhone?
on May 7, 2012 -
LillyBilly - A PC, Chrome browser.
See how the intermediate lessons section looks in my browser here: http://www.studioveena.com/photos/v...

Is the ballerina there and I'm missing it? I only see it in the side panel...
on May 7, 2012 -
LillyBilly - Hmmm...
After I took the screenshot I went back to the lessons page, and suddenly the new lessons appeared.
on May 7, 2012 -
StudioVeena - I had webmaster take a look and he fixed it! Thanks for letting me know :)
on May 7, 2012 -
LillyBilly - NP :)
on May 7, 2012 -
JelliCrew - I tried this today and it is NOT easy. My back leg looks so awkward... is there a stretching technique that I am missing.
on May 7, 2012 -
StudioVeena - you need shoulder, hip flexor and quadriceps flexibility in order to hold this pose. So you can take a look at stretches for those muscle groups. Try working on this when you're very warm as well.
on May 7, 2012 -
teelee - I needed to scroll down and read the bottom comment first, not warm and all I managed to accomplish was to strip the skin off my thigh. Not as easy as you make it look,....then again...they never are. :)
on Jun 1, 2012 -
Cantetinza17 - I like how you have our hand above your head to steady you. we were kind of taught to just do it.
on Aug 15, 2012 -
PoleHappySarah - I never would have thought this one would hurt more than certain inverts...OUCH lol
on Oct 8, 2012 -
Mummyof3 - I really cannot get this. I try 5 or 6 times and give up with sore skin and bruises! I remember being the same for figurehead and one day it clicked. Arghhhhh
2 weeks, 5 days ago -
StudioVeena - I bet you'll get there! Try working on some of the related videos in the mean time to help prepare your body for this move.
2 weeks, 5 days ago -
Mummyof3 - Thank you and yes I will. Funny, I think my flexibility is overall quite good but I just can't find my POC's. Ah well, practice practice practice!
2 weeks, 5 days ago -

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