VALENTINA
July 6, 2022
Valentina: 24 Dance/teacher. Long time managed scoliosis. No previous pole experience. Only goal/expectation was to learn.
Class 1 - (1 hour) Assessment: Good self awareness, good strength and flexibility. Methodical learner. Slower pace.
Warm up: She had just come from teaching a private class so had her jump on the rebounder to bring a little body warmth and springiness. Head rolls, arm out rotations horizontally with wrist rolls, shoulder rolls.
Pole introduction:
Started with a bit of pole dance background and its evolutionary trajectory to our current day. Explained how the industry has grown and with it technique and movement possibilities.
Explained how pole dance requires the recruitment of power by muscle contraction of many parts of the body at the same time leading her through the muscle irradiation exercise from hands to feet.
Located and explained the correct placement of the pole for the waist hold between lower rib and hip to find the pole cradle.
Explained the purpose and importance of lateral thoracic breathing for muscle and strength engagement and for resetting and settling the nervous system when needed.
Pole practice:
Started waist hold from floor lifting each foot to pole with good flexibility
Practiced pole rows moving to flat line waist hold bringing each foot up to pole
Explained similar motion and engagement to pole attempting chin up pull up to understand pole row movement.
Practiced bringing knees to chest then extending legs
Successful waist hold invert.
Initial problems: feet placement in relation to pole, hands high, elbows far from ribs. Being able to relax while staying connected.
Corrections: Bring legs to 90 degrees, elbows to side of ribs, hands down, breathing. Repeat.
July 13, 2022
Class 2: Warm up using pole. Spine waves leaning back against pole hinging forward supported by hands on knees, arm stretches, hip joint rotation warm up and stretching from standing, moving around pole to music of course.
Practiced 360 degree breathing.
Introduced visualization.
Practiced more waist hold invert focusing on elbow rib connection
Practiced full V invert
Introduced inside leg hook from waist hold
Moved on to inside leg hook from flatline waist hold
Worked on waist hold to flatline, inside leg hang
Worked on understanding and loosening the grip
Introduced strong hold inverting with little success
Combining invert to flatline inside leg hook to scorpion arm release with some success
Initial problems: tear dropping off the pole, moving too fast
Correction: visualization, positioning elbows by ribs, breathing, puffing chest, closing ribs, activating core as one
July 22, 2022.
Class 3: Worked on Mindset. Cleared mind chatter and moved on to the floor.
Warm up using pole. Spine waves leaning back against pole hinging forward supported by hands on knees, arm stretches, hip rotations and stretching from standing, movement around pole to music of course.
Practiced vertical rows on pole to understand upper body connection
Pull ups on pole with band
Refreshed invert mechanics focusing on elbow to rib connection.
Understanding path of legs during leg switches from floor.
Refreshed leg hook positioning from the floor
Visualized
Practiced invert into V
Practiced inside leg hook to outside leg hook switch without collapsing till success
Problems: slow and connected leg hook switch, loosing elbow to rib connection, tear dropping on pole
Corrections: visualization, 360 breathing, focus on keeping rib and elbows connected, maintaining straight back
HARA
July 6, 2022
Hara: 28 Yoga teacher, dancer/teacher. No injuries. No previous pole experience. Only goal/expectation was to learn.
Class 1 - (1 hour) Assessment: Great self awareness, strength, flexibility and openness to learn.
Warm up: She had just come from teaching a yoga class so had her jump on the rebounder to bring a little body warmth and springiness. Head rolls, arm out rotations horizontally with wrist rolls, shoulder rolls.
Pole introduction:
Started with a bit of pole dance background and its evolutionary trajectory to our current day. Explained how the industry has grown and with it technique and movement possibilities.
Explained how pole dance requires the recruitment of power by muscle contraction of many parts of the body at the same time leading her through the muscle irradiation exercise from hands to feet.
Located and explained the correct placement of the pole for the waist hold between lower rib and hip to find the pole cradle.
Explained the purpose and importance of lateral thoracic breathing for muscle and strength engagement and for resetting and settling the nervous system when needed.
Pole practice:
Started waist hold from floor lifting each foot to pole with lots of flexibility
Moved on to flat line waist hold bringing each foot up to pole.
Practiced bringing knees to chest.
Successful waist hold invert.
Initial problems: feet too far back closer to pole, open ribs, hands high, head looking at hands, elbows far from ribs.Corrections: Bring legs to 90 degrees, breath ribs down, elbows to side of ribs, place my hand behind head and push into it.
July 13, 2022
Class 2: Warm up using pole. Spine waves leaning back against pole hinging forward supported by hands on knees, arm stretches, hip joint rotation warm up and stretching from standing, moving around pole to music of course.
Practiced 360 degree breathing.
Introduced body positioning for strong hold invert which she preferred
Introduced visualization.
Worked on waist hold and strong hold invert
Introduced inside leg hook from floor waist hold
Moved on to inside leg hook from flatline waist hold
Worked on strong hold to flatline, inside leg hang
Worked on understanding and loosening the grip while still fully engaged for more mobility
Introduced basic climb
Worked on going slow
Combining invert to flatline inside leg hook to scorpion arm release
Initial problems: tear dropping off the pole, moving too fast
Correction: visualization, positioning elbows by ribs, breathing, puffing chest, closing ribs, activating all trunk as one
July 20, 2022
Class 3 Warm up: Pole arm stretching, spine waves, hip joint rotations from standing, shoulder Controlled Articulated Rotations, movement around the pole to music
Practiced more 360 breathing
Practiced getting into body with more focused visualization of intention
Practiced positioning keeping arms low, elbows to ribs and head back
Practiced strong hold invert
Introduced sliding into pole in circular motion for momentum
Practiced outside leg path for leg hook on floor rotating towards pole
Introduced leg hook switch pathway from floor
Introduced best way for OLH and ILH.
Practiced leg hook switch from top
Leg switching
Practiced slowing down
Note: very positive outlook, excitement, trust, playfulness, strong, aware and eager to learn more which makes her go very fast and miss some of the details.
Corrections: working on slowing down, breathing, visualizing and repeat