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In this version of the Ballerina, the front of the armpit is against the pole and the same hand is gripping the same foot. The chest and hips are open, allowing the back to rest against the pole with the opposite leg and arm being the points of contact instead of the same side points of contact in Ballerina. You'll learn a few variations including Capezio and spinning pole!
You may find one of the Ballerinas easier than the other, so work on whichever is most comfortable for you at first. If you'd like a week-long plan to follow to improve your ballerina poses, check out my VIP plan for Ballerina.
Shoulder and upper back stretch
Strengthens: ADDUCTORS / HAMSTRINGS / QUADRICEPS / GLUTES / ERECTOR SPINAE (THE BACK)
7 comments
Why is the entrance to both ballerinas via pole sit and not via fancy crucifix? Is there a reason for that? I find that more intuitive
You can absolutely do it from crucifix however I find that pole sit can accommodate more bodies because some people have a lot of trouble with crucifix.
Ah okay, interesting. For me crucifix feels more stable/comfortable than pole sit, especially with the extra POC when it's "fancy" ;-)
You can do it from fancy crucifix that’s not a problem at all
Thank you! One more question: is there a reason you put the "front arm" above the head first in the normal ballerina but down in the twisted one? Or just a variation?
You can do it either way, whatever works best for your body. This is the case for most tricks. Points of contact are always a suggestion and may differ from person to person, depending on mobility, limb length and pole diameter.
Ok thanks for the clarification! I just wanted to avoid getting used to something wrong... I really enjoy the ballerina VIP plan btw :-)