quindra431873 started this discussion ·
I am currently struggling with my gemini ( outside leg hang) and my laybacks. I can't seem to get my knee securely around the pole and I always seem to slip (my x-pole stays slippery no matter how much I clean it) and it is the same thing with my layback I can never securely hold the position without crashing. HELP!!!
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My best advice: work both from the floor. Do your outside leg hang (get hips HIGH HIGH HIGH to simulate the real thing best) until you can feel your knee out holding you. Believe me, you'll know when it is. Also, the inside leg in your outside leg hang is also important because if you don't drop it from the hip you'll have a much more difficult time pressing your side into the pole. Extend that free leg and it happens like magic. Layback from elbowstand, or from a shoulder stand if you're not comfy in elbowstand. Practice sitting up from that position. If you can sit up, you can certainly lay back.....and it'll give you security to play with positioning until you get it right. Roll thighs inward, HARD. Squeeze glutes and hamstrings, HARD. You might also upload a video here, lots of great troubleshooting available! :)
I meant to say with both of these--by from the floor I mean from on your back, on the floor. :)
Apologies for lowering the tone... One of my teachers gave me a great CAR/layback tip (I love CKR hate CAR). She said look at your thighs in the mirror as you stand, ankles crossed, legs not turned in and bum not clenched. Now turn your thighs in and tuck in your tail and CLENCH like you have eaten sonething that disagrees with you and you're trying not to fart or pee your pants. See how the gap between your thighs is gone. Look at how solid your glutes, quads, inner thighs, abs have gone. Pop your hand in between your thighs. See, you are crushing your fingers! Okay now lie on floor and do it up the pole and pull up. And if you're still slippy, dab grip aid in between your thighs! Good luck :)
these are all good tips. I'm just gonna repeat tips that finally helped me. SQueeze the shit out of your glutes and thighs while CONSTANTLY turning your knees in towards each other. never let that grip go. it feels very strenuous at first but eventually you will do it without knowing your doing it. I was not able to get my layback until I did a handstand against the pole and raised up into my CAR from the handstand. I don't know why but it just worked for me. if you don't have a good grip, don't do it that way. somehow it forced me to grip really hard. Veena has a good lesson on doing these from the ground. I think she puts her legs up onto the pole from a shoulder stand and lifts up into it. - just like the other ladies here were suggesting. For Gemini- working on my Jasmine helped, but again- venae's lesson helped the most. it is a very different angle. the same angle as if your were sitting cross legged on the ground. my instructor also told me there should be no room in your knee pit for daylight to come through. that helped me. it really is important to understand the angle of that leg. Veena describes it much better than I can. Gemini came pretty easy for me when I was doing a inverted crucifix on a spinning pole and I wanted to slow the pole down. that was the first time I did a Gemini and I wasn't intending to. I don't suggest doing it that way. It worked for me because I really wanted to slow down the spinning! haha!
Thank you all. I'm going to try that tonight.
BagLady ·
Just adding one more thing--- wear some heels and as you lay back grip the heal of the leg hooking with your opposite hand. It can help you feel more secure before falling back. (if grip is the real issue though this may not help...)
Layback is my nemesis move so I can't help you there! For Gemini make sure your foot is pointed down. That will create the correct lock with the knee. Look at your foot and check! Squeeze the knee as hard as possible If you are just learning Gemini it will hurt. Also remember that your opposite ( to the knee on the pole) waist and shoulder are touching the pole. Use that shoulder and let it press against the pole. It may help to release the opposite hand first and press the back of that arm against the pole then release the other hand!
