extended butterfly help

HollySatine started this discussion · 9/4/2011

whenever I try to do the extended butterfly, as I extend the leg that rests on the pole, my calf kind of sticks to the pole and it's really hard to just get the back of my ankle to stay (I have tiny heels). and when I do get that leg to stay, it's usually because I'm turning my body too much so that my torso is parallel to the ground, which is wrong. how can I correct this? I've watched Veena's lesson for the extended butterfly a bunch of times, but I still can't get it right....

8 replies

Briannabohannah · 9/4/2011
Hi Holly, Would you be willing to post a video for a little while so we could get a visual. I know that lots of Veener's are able to give great advice when they can see it for themselves.
Mary Ellyn · 9/4/2011
Are you pointing your toes really hard? That will make your heel pop more.
HollySatine · 9/4/2011
sure! I'll try to post a video later when i am home...
tarah · 9/4/2011
hi, i am also working on extended butterfly. will definitely try pointing toes more! @holly - i will check out your video :)
PoleNerd · 9/7/2011
Another poler here struggling to stay "hooked" in my butterfly. Don't have much to add, except this old thread: https://www.studioveena.com/forums/view/getting_into_extended_position_2009-11-18_142659 They also suggested really pointing the toe, and leaning into it/extended more slowly. I think I keep slipping out of it because I'm going too fast!
PoleNerd · 9/7/2011
oh, and i should probably add that i followed Veena's lesson as well. It is excellent, but I'm def doin' it wrong. :)
amy · 9/7/2011
one of the biggest "oh" moments for me with the ext butterfly was realizing that you shouldn't be relying on that ankle to keep your entire lower body from falling off the pole. have you seen the transition where you start from an ext butterfly, and slowly bring the back leg down and onto the pole to go into a box/straddle split? the only reason why that is possible is because the upper body is stable and you are finding a balance point with the push/pull of your arms and the back leg. does that make sense? if you were relying completely on that hooked ankle, you would never be able to transition into a box split with control. think of it more like a cartwheel/split grip ayesha, where the arms and core are very active in keeping your entire body in balance, rather then just flopping the back leg behind you and letting it pull you off the pole. it can also help to actually turn the top leg in the hip, so that instead of the heel just barely skimming the pole, it is completely hooked-- it's a rather awkward rotation for me personally, but it does work.
Veena · 9/7/2011
Everyone has some great advice! Pointing the foot really can help get the heel poking out more (and it just looks better) Remember.....You must be solid in your Butterfly before moving on the the extended variation, as mentioned in the lesson. The upper body plays a large roll in this move, and the farther you extend the leg away from you, the more difficult it will be to hold, if your only using the heel. The heel is there to help hold you in place, not do the work for your upper body. Also you may want to try thinking about pressing the back of the calf against/into the pole instead of just hooking it..... If that makes sense. Holly, posting a video would be helpful if that is possible.