What's the Secret to the Cross Ankle Release?

Porscha started this discussion · 2/3/2010

So I give up and I'm sick of falling on my head with this one... What is up with this move? Are there any ways to make it easier? (i.e. push your hips towards the ceiling? Use certain muscles? Just keep falling on my head? 🤔 ) I'm to the point where it is pretty easy for me to do the cross knee release on both sides. I also have the beginner's plank and managed to do the advanced plank once. I don't notice a lot of pain on my inner thighs anymore, except when I fall from the CAR and get pole burn. Any suggestions or help would be greatly appreciated! 😀

53 replies

polergirl · 2/3/2010
Yay, CAR!!!!! I prefer the CAR to the CKR as I feel more secure...plus I think it's easier to get into other moves from it. Where are you placing the pole between your legs? And how are you lowering yourself down? When I first learned it, it helped me to think of rotating my thighs inward as I went backward. Also, I did a lot of prep by pulling myself up into a CAR and then a pole sit from an elbow stand or handstand. I figured if I could do it in reverse, I could do it normally. 🙂
Mary Ellyn · 2/3/2010
Porsha I hope you're not doing this up high or without a crashmat/spotter if you keep falling! Please be careful! The leg placement is tricky and as Polergirl stated you need to rotate your legs inward. I also find that many students will rotate one leg in but the other is rotated outward...this is difficult to see when you are doing the move but a spotter/instructor will be able to see if you are doing this. For most people the pole goes basically from the back of the thighs under the tail bone to the front of the thighs just above the knees...however, based on body structure you need to find your own exact placement. Some people can hold just with one point of contact between the thighs but as a beginner it's difficult. You can also practice from positioning yourself close to the pole then lift your hips into a shoulder stand so that your back is against the pole, cross your legs and lift up.
Veena · 2/3/2010
Your not pressing your hips up.....you do however, want to tip the legs up (hip will go down towards the pole toes go up) so inner thighs rest all along the pole BEFORE you try to lower your body down....keep the knees turned in. Also since you say you can do an advanced plank, if you have the flexibility go ahead a reach behind you then tip the leg up and walk yourself down into the position. Be sure your engaging your abs!! The point of contact between your legs will not feel the same as the it does in the planks. If your taking my online lessons reviewing the P.O.C points of contact might be helpful for ya ☀️ ☀️
ottersocks · 2/4/2010
Just wanted to add, anatomy seems to play a big role with this move. Those of us who are bowlegged (ME, bigtime) and/or have skinny legs have a harder time getting enough grip at that key P.O.C. spot above the knees. You might find you need to adjust a little higher or lower on the leg to get enough squeeze/grip. Good luck and be safe! 🙂
amy · 2/4/2010
i second that ottersocks! i have always really disliked this move... i'm MUCH more comfortable with the foot-hook version (like the one you do coming out of a brass monkey) or the cross knee.
Veena · 2/4/2010
So true guys, even moves like geminis and scorpios can be difficult depending on anatomy.....don't forget about pole size too....the thicker the better *giggity* for leg holds that is. 😂 😂
Rena LadyBug · 2/4/2010
LoL @ Veena's comment. Honestly I'm not sure if I turn my legs in... I will have to think about it next time to see. I think I just squeeze my thighs together.... Since I've learned it I feel really secure in it.. so who knows! Personally, I learned it from the advance plank and would just slowly lower myself into it. I did this for a few weeks I think and finally got brave and just went for it, and have been doing it ever since..
polergirl · 2/4/2010
I asked my skinny-legged friend how she does hers and she says she tends to cross her legs over not at the shins & ankles but rather crossing the knees. Then she puts extra pressure on her hooked feet along with squeezing the heck out of her thighs. I have enough meat that this has never been a problem, LOL. Like I said, I *love* this move. Have from day one. It just fits my body. Now Gemini? For me, that's a trickster. I can do it, but my body, she no likey.
SissyBuns · 2/4/2010
I hate this move too. I mean, I love when others do it but it's still hit or miss for me and it still frikkin hurts! When I do get it, I think I'm gripping closer down by my knees and hooking the foot....hard. Once I figured out which foot was my "strong" foot, I hooked that one around the other foot and sqeeuzed like hell. I'm gonna work on turning my legs in.
Layla Duvay · 2/5/2010
This is a move that I hated and I now love! Before I go into it, I squeeze my legs AND my butt muscles and it works for me! Plus, once I engage the glutes, I feel like I could stay up forever--or long enough to peel off a top!
SissyBuns · 2/5/2010
This is a move that I hated and I now love! Before I go into it, I squeeze my legs AND my butt muscles and it works for me! Plus, once I engage the glutes, I feel like I could stay up forever--or long enough to peel off a top! Hmmmm....I never tried squeezing my butt cheeks......I'm squeezing them as I write this. LOL
moonflower · 2/5/2010
I tend to grip the pole closer to the knees too. It touches the back of my thighs at the top but most of the pressure is about 3-4" above the knee, mostly on the leg that is crossed over. But, don't get my wrong, when I squeeze, the squeeze my entire leg.
Jill · 2/5/2010
I squeeze my ankles. I used to fall on my head too until I started concentrating on squeezing at my ankles, which makes the rest of my legs squeeze too. Practice low on the pole so if you start to fall you can put a hand on the floor. It took me a LONG time to get this move! But once I focused on my ankles I've nailed it every time since and am totally comfortable in it now!
poledanceromance · 2/5/2010
I hate this move too. I mean, I love when others do it but it's still hit or miss for me and it still frikkin hurts! When I do get it, I think I'm gripping closer down by my knees and hooking the foot....hard. Once I figured out which foot was my "strong" foot, I hooked that one around the other foot and sqeeuzed like hell. I'm gonna work on turning my legs in. This is what I've always been doing and it's been hit or miss for me, too. I'm definitely trying turning my knees in. See, this is why you guys are awesome. I've also never tried from an advanced plank. I always used the method Veena described of holding myself in a pole sit and sort of easing my hips down/tipping my legs up so I feel the contact along the thigh, then let my hands go and lean my torso down.
SandyBrown · 2/10/2010
I was deathly afraid of this move for a while. It wasn't until one of my instructors told me to squeeze my glutes and to roll my knees in (or make like that's happening) that I was able to stop being afraid of letting go of the pole with my hand. I felt so accomplished! I don't just shoot straight for it though. I slowly lower myself down. I think the key really is trying to roll your knees inward.
p1nkpr1ncess · 2/17/2010
I'm glad I've come across this thread as it's something we haven't focussed on much in lesson. We "learnt" it in Level 5 but no-one could do it on their own (we only had a lesson or 2 on it!) so we kind of ignored it!! Now we're nearly Level 7 and doing Gemini's and Scorpios but still no CAR or CKR's!! So now I've read everyone's tips I'm going to practise at home this week! Thanks ladies!! I think I'm just a wimp when it comes to this move as I don't really like the feeling of sitting!! 🙁 -x-x-
anngiern · 2/18/2010
definitely squeezing my glutes helps with this move and it helps to also contract your thigh muscles. even when you are just sitting in a chair at work practice squeezing your thigh muscles so you will know how to activate them and eventually you will be able to identify those muscles better. it does take practice and you do kind of have to find that sweet spot between your thighs thats just right.
Mindy4pole · 2/18/2010
Oh yeah, the tightening the glutes really helps! I've always been able to do this move fairly easily. HOWEVER, after doing it many times during practice one night, I noticed my bottom was really sore from the pressure of the pole. That's when I discovered tightening the glutes. Having the muscles tensed gives me a little padding from the pressure of the pole. Oh, and if you notice an unpleasantness/pain around your tailbone the next day, you probably just overworked the glutes. Use a small rubber ball against a wall or sit on your heel to massage them. Even better --> get someone else to rub them for you!! 😀 Mindy
Runemist34 · 2/26/2010
Hey ladies, I was totally looking for a thread like this! I was positive there was one (There have been so many) so starting a new one was totally moot. I was practicing it yesterday...I might do more today. I managed the CKR for the first time (YAY ☀️ ) but I found it rather uncomfortable...I kept defaulting to the CAR because I found that, for sitting, much more comfortable! However, every time I let my hands go, the force of my upper body flinging back was enough to wrench the pole from between my legs and I'd end up sliding straight down! Kind of scary at first, but I had pillows and know how to land, so I was alright. Now, I'm totally aware that I'll be practicing the CKR for a long time, but I'd like to also be able to practice this one, as well. I can sit like nothin' else...I actually had a little experiment to see what happens if I just relax my muscles entirely while sitting. I descended about an inch per ten seconds (so really, really slow!), so I figured that if that was the case, I should be okay doing a CAR! But, unfortunately, not the case. So, for a girl with thighs that are squishy and a little bit more turned in, any tips? Should I just squeeze the dickens out of the pole and see if that works? Make sure I'm turning my thighs in? (And that, I assume, should be turning my knees inwards?) Put the pole a little lower down in the grip? Twist my feet around so they can't unlock very well? All of the above? 🐱 Thanks!
amy · 2/26/2010
Hey ladies, I was totally looking for a thread like this! I was positive there was one (There have been so many) so starting a new one was totally moot. I was practicing it yesterday...I might do more today. I managed the CKR for the first time (YAY ☀️ ) but I found it rather uncomfortable...I kept defaulting to the CAR because I found that, for sitting, much more comfortable! However, every time I let my hands go, the force of my upper body flinging back was enough to wrench the pole from between my legs and I'd end up sliding straight down! Kind of scary at first, but I had pillows and know how to land, so I was alright. Now, I'm totally aware that I'll be practicing the CKR for a long time, but I'd like to also be able to practice this one, as well. I can sit like nothin' else...I actually had a little experiment to see what happens if I just relax my muscles entirely while sitting. I descended about an inch per ten seconds (so really, really slow!), so I figured that if that was the case, I should be okay doing a CAR! But, unfortunately, not the case. So, for a girl with thighs that are squishy and a little bit more turned in, any tips? Should I just squeeze the dickens out of the pole and see if that works? Make sure I'm turning my thighs in? (And that, I assume, should be turning my knees inwards?) Put the pole a little lower down in the grip? Twist my feet around so they can't unlock very well? All of the above? 🐱 Thanks! you don't need to fling your upper body back, girl! good lordy. just lean back slowly making sure you're secure the whole time. you don't need to take your hands off the pole right away either.
Runemist34 · 2/26/2010
Haha, it's not an intentional fling! When I let my hand go (very slowly) my weight shifts, and I end up in the right place...at least, with a CKR! I am going to attempt it a little more controlled when I try it next though. Abs, don't fail me now! 🫡
polergirl · 2/26/2010
Flinging=owie! So don't do that LOL. How are you letting yourself down? Until this is rock solid for you, I'd suggest lowering yourself as far down as possible....shifting your weight as you go.....before letting go. It may even help to put a hand below and "walk" yourself down.
PoleGrrrrl · 2/26/2010
I was at a masterclass recently and one of the girls I was sharing the pole with had really skinny legs and constantly slid down the pole when trying to do the CAR. I had a similar problem when I was training at bobbi's where their poles are half the diameter of the normal xpole I use. So ended up getting an great tip from the instructor - rather than trying to release just from a sit with your ankles crossed, pike your hips downwards, and bring your crossed legs up. This means that rather than the pole sitting between the furtherest (that's prob not a word) points between each thigh (i.e.the top of your legs), bringing your leg up means that there is less distance between the pole and your legs (ie there'll be more friction) as the pole gets closer to the place where your ankles/calves actually physically cross. And only then do you start releasing your hands and laying backwards. Again I'm terrible at explaining stuff but I hope that helps 🥂
Runemist34 · 2/26/2010
I can try that! Being that I have larger thighs, though, and apparently really sticky skin (I live on an island, it's always humid!) when I tilt, it feels horribly uncomfortable! That, and it takes some pretty crazy effort on my part to get into the right position. When I hook my legs for the sit, the pole is ALWAYS as close to my torso as can be, because...well, I don't know why! I suppose because when I unhook my legs to stick them into sitting, it's just my arms holding me, so I tend to be closer so I have more strength and thus can stay up. If that makes any sense! Perhaps I'll make a video and show you girls... Anyways, aside from that, I had thought about using my hands behind me to walk myself down...I just haven't managed to try it. I think I would have to let go of the one top hand to get to the pole below me. Maybe I'm doing it wrong? 🤔
x Sakura x · 4/25/2010
Aww yay so glad this thread is here. This move has been bugging me for sooo long. CKR is fine, CAR no no no. Going to try with some of the tips you guys described! Thank you polers! x

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