Intermediate Level 2: Day 8

Duration: 00:41:35

Today you may use the toggle switch to practice the pole combo if you like. If you choose to switch to the spinning pole version of this lesson, understand you will not be inverting or practicing the Inverted Crucifix on spin today. It's very important to be very secure on static pole before working with these tricks using momentum on spinning pole. You'll begin to work on inverts on spinning pole in Intermediate level 3.

Pro tip: Speaking of Inverts, breathing while learning a new skill, lifting weights, or moving our bodies is challenging to remember. However, once you become aware of holding your breath, you can work towards developing a habit of exhaling during exertion and inhaling with intention during recovery. You'll soon discover you have more power and you'll fatigue much slower than when you hold your breath!

If you're female, to help prevent vaginal farts (queefing), vaginal prolapse as you age, and incontinence issues during pregnancy and after giving birth: In addition to breathing out (exhaling) on exertion, you should also practice "pulling" up by engaging the muscles of the vagina. Bearing down by "pushing down" as if to take a poo isn't healthy body mechanics and can lead to prolapse. A condition where the pelvic floor muscles and connective tissues weaken, causing pelvic organs like the bladder, uterus, or rectum to drop down into the vaginal canal. I wish this on no one! Take time off the pole to practice breathing with your vaginal muscles in sync with exhalation.