Split Hip Hold (Jade)

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This is an advanced hip hold often called the Jade and yes, it’s challenging not only because of the flexibility needed, but the skill needed to find balance and control. You’ll learn the tricks to prevent the back and forth teeter effect. I’ll also cover a couple of options for entering this move along with various positions for arms. I strongly suggest learning the Half hip hold first.

Side or front splits routine

Active front splits routine

Strengthens: Glutes and Adductors. Also Known As: JADE

Responses

  1. Can I do anything about the pain?? It hurts me sooo much I can’t practise it. Really, it’s the worst pain ever -I didn’t mind the Teddy and the Scorpio so much, but this … OUCH! Because of the pain the Jade causes, I can’t even do the Scorpio anymore.

  2. I second that emotion, gingercake! I got all nice and securely into position and then OUCH!!! Tears, no kidding! I guess we’ll have to kill more nerve endings there! ‘Tis worse than all the other hip holds–and I was just getting used to them, lol!

  3. I never dreamed I could do this either and I did for the first time today! It doesn’t really hurt that bad. My issue is my splits. I’m moderately flexible, but I cant do the splits all the way, as you do in this video. Is there a variation or tips for those who cant go into the splits all the way? Or is it pretty much all or nothing (i.e. you either can do the splits or you cant)? I’m stretching as much as I can on my off days!

  4. I feel like when I begin to extend my free leg, I start to slip…I’m pulling in my leg/inner thigh with all my might, should I be tightening more with my armpit and torso? Or do all three play an equal part with this move?

  5. Try really tucking the legs into pike or tuck position first focusing on getting the pole into the side. The pole should be just above the hip bone. Then slowly open up and don’t forget to turn the torso too!

  6. This move is bugging me, I get the free leg extended and as I try to flatten out I loose grip and drop off the pole, turning my free leg inwards towards the pole helps a little but I still drop..not sure whats going wrong?

  7. There is a turn of the torso away from the pole that has to happen in order to prevent sliding. The degree will be slightly different for everyone. I find the best way to find this sweet spot is by working on the half hip hold.

  8. thank you for this lesson. I did a really good jade tonight and it was only my second time trying it. it was your video that really helped me get it this time. turning my back away from the pole really helped me get a secure grip. I even had a dream about this move and I could hear your voice in the dream telling me to turn my back away from the pole! haha! 🙂 well, I did it and it worked. the first time I tried it about a week ago I had not watched your lesson and almost fell to the floor. watching your lessons has literally kept my a$$ safe. thank you!

  9. My splits on the ground are pretty solid too. Do you think it’s just a matter of continuing to work on holding the position? Or should I train oversplits in order to get it right?

  10. An Over split is not needed for a flad jade, in fact I don’t even training over splits. Have you worked on the lower body strength routine much or the sexy legs and abs routine? These are designed to lengthen and strengthen the legs. When inverted you don’t have the bonus of the body weight pushing into the floor, so more strength and mobility is needed for inverted splits.

  11. Is it ok that my ribcage and the hipbone both touch the pole? My lower rib touch the pole also when I am “piking”. I have short upper body and my waist isn’t long. Should I avoid this move (an yogini)..?

    (Don’t be mad Veena, I’m asking this because I broke my rib three weeks ago in this move move.. I thought I was nicely in the move and it didn’t feel bad, until I somehow tilted and the rib snapped. :/ Now I have almost healed and slowly getting back to business and I’d very much like to know what was wrong in the posture.)

  12. No reason I would be mad, and this is why I say, “not every move is right for every BODY”. 😊 It’s ok for the pole to touch the upper ribs as long as your contracting the core to help protect and it doesn’t feel like too much pressure for you. It never ok for the pole to rest on the lower ribs, or spine. If the hip bone touches it’s ok, but I would say painful! It’s alway best to try and stay off bone. If you haven’t read my Veena Method course yet, check it out you’ll find some helpful info there! https://studioveena1.wpengine.com/methods/letter

  13. Bellini, I have a short torso too and have injured my ribs a couple of times from pole. The first time I was just inexperienced and didn’t know what I was doing would hurt me, the second time most recently was in a performance and I was just moving fast and i allowed myself to get wrong placement with the pole on my ribs. I didn’t readjust and just went into my full jade with pole in the wrong spot. I found that with my short torso it is still possible to do jade – I just have to be smart about it. My ribs literally touch my hip bones so I understand how it’s hard to find that placement. For me it really helped to get a good placement by really working on my scorpion, especially flatline scorpion. Then move on to pike and the straddle hip hold. Working on those helped with correct placement for jade and Allegra. Like in veenas lesson, pulling the torso up before placing the pole above your hip will help make it possible. Posting videos here will also help . Let your body heal completely before going back into those tricks because you don’t want to read injure your ribs. As for yogini…. I feel like that move is always going to pressing against your ribs no matter what . Having a strong arm pressing into the pole and a strong engaged upper torso kind of keeps some pressure off the ribs. Back, chest, and shoulder flexibility help this to be more comfortable. I have fleshy armpits and Lat muscles that help me with yogini. It just works with my body but most of my pole friends find it so uncomfortable that they don’t do yogini at all. So yes, not every trick is ok for everybody. That’s for you to decide. But if you are doing those tricks there are ways to minimize risk. I really recommend taking a step back and making sure you can get that hip placement with less taxing tricks like flatline first before moving back into jade. You can always post videos here to help assess your placement. 🙂

  14. Thank you, I have been working this mostly on the floor, I still don’t know how the right placement should feel… When I press my thigh and curl my waist towards each other they form a hole where the pole fits, but the grip is weak.. 😀