What's the Secret to the Cross Ankle Release?

Porscha · 2010-02-03T09:39:04+00:00

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! 😀

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amy · 8/6/2011
hm, weird. that link for the "hooked foot" release should be http://www.google.com/imgres?q=cross+ankle+release&um=1&hl=en&sa=N&biw=1412&bih=758&tbm=isch&tbnid=nxpEhti_FJAWsM:&imgrefurl=http://www.poleenergy.com/gallery2/main.php%253Fg2_itemId%253D1262&docid=gank7NiYpMgYFM&w=576&h=768&ei=i6E9TqeQN6Hf0QHl2sTjAw&zoom=1&iact=hc&vpx=553&vpy=182&dur=2756&hovh=259&hovw=194&tx=132&ty=127&page=1&tbnh=172&tbnw=129&start=0&ndsp=22&ved=1t:429,r:2,s:0
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Cherished · 8/6/2011
Hi I didn't read all of the post so if I'm just repeating skip over me... The first and only time I fell from the pole was doing the CAR. Veena's tip of turning the knees in is what made it solid for me. It feels very secure now and I haven't had a problem since.
OopseyDaisey · 8/8/2011
Well, just goes to show our anatomy can make a difference...in what you are calling a CAR (I call it a thigh hold), I actually hold it best with my knees turned completely out. I start in a pike with the knees turning out like 5th Position & legs crossed at the ankle. When I lay back, I push my hips up to the ceiling, so this makes my gluts & quads work together to hold. The pole is far up my thigh away from the knees. But I have a big turnout, so that's what works for me. In the Ankle hold (the one used for the Bow & Arrow & Dangerous D), I bend my legs slightly as I bring the ankle/foot to the pole so that the insides of the knee (the fat pads have to be used for something) are in front of the pole to hold me. That creates a wedge between my knees and my ankle/foot on opposite sides of the pole. When people don't put that part of the knee in front of the pole, their ankle/foot can't reach the pole to grip.