30 Day Ayesha: Day 1

Duration: 00:34:09

Today you’ll begin with the Pull up strength routine as your warm up then move on to Caterpillar practice and finish with a few passive stretches! Those who wish to use the spinning pole version during this program should already have a solid Ayesha before working on spin. Use the toggle to switch to the spinning pole version.

Pro tip: Even if you feel your Caterpillar is strong, pay close attention to the cues and tips I provide in the tutorial placed before the REPS you’ll be following along with today. While there are other ways to enter into Ayesha, like the D and mounts from standing like cartwheels and handsprings. I’ve found for most people entering from a Caterpillar will set you up for a more stable Ayesha. This video demonstrates why you might have more success using the Caterpillar instead! I’ve listed key reasons below:

Top photo: The D entry – Bottom photo: Caterpillar entry

• Tall pole dancers (over 5’7″) those with large bottoms or long limbs, extending into D first creates an angle that can be too steep for someone who’s just learning
• Depending on the body proportions, entering from the D, your hips are often pushed beyond the shoulders making it harder to find balance
• The farther away your torso is from the pole, the more strength is needed to hold the body
• The Caterpillar allows most people to stack hips over the shoulders which creates a more secure hold with the arms and allows you to hold a tuck first
• Balance in a tuck is easier when your hips are inline with the head
• When entering from the D there’s a tendency to start the grip with the hands too far apart! This weakens the push, pull needed, and it doesn’t allow for much bend at the elbow to help stability. NOTE: I’m not talking about Twisted grip. You never bend the elbow in Twisted grip!
• The Caterpillar entry will allow you to use your legs to help find the correct hand placement and arm distance before releasing the legs into tuck.

Allow the videos to play in order and follow along. Feel free to pause anytime you need to.

Below is a list of direct links to each full length tutorial you worked on in today’s session. Remember you only need to click on these if you’d like more help or information.

Pull up strength routine

Caterpillar

Chest stretch

Press stretch

Over under stretch