The common thought about pole dancing?
Beautiful women spinning around metal poles with strength, sexiness and allure.
But what does it actually take to be able to perform with such power and femininity at the same time?

This sport has been gaining more popularity all over the world within the past decade. Pole dancing is one of the hardest forms of art and discipline. This practice of body control is physically demanding and can be used as a dance number, striptease or a form of acrobatic circus. Yoga and pole dancing are very similar when it comes to the physical practice. Both practices require flexibility and strength, whether it is posing around the pole or on the mat.

Maximizing Potential
Pole dancing, like all other disciplines, can be harmful when practiced without caution. If you are just starting out with pole dancing, the friction between the pole and your skin will surely hurt. But don’t worry! This will definitely fade as you get used to the feeling over time. Climbing up and down, balancing and doing poses on the pole can be detrimental to your joints, particularly the ones on the wrists and shoulders. Yoga is an efficient mix to counter this. Practicing Yoga protects the joints, cartilages and the spine. It increases flexibility, strength and mobility. As well as improve focus, balance and awareness.

Preparatory Practice
Warming up is the most effective way to avoid injuries. Before you begin your pole dancing session, doing Yoga can help prepare your body as it targets joints that are most used during pole dancing. Yoga stretches are also a very effective introduction to your body before progressing to big movements on the pole that requires a great amount of flexibility.

Sun Salutation A: This flow involves activation of muscles all over the body and offers a great stretch to wake your energy and loosen-up tightness.
To do the sequence: Begin by standing with your feet together and hands in prayer.
Inhale: Extend your arms up with your palms pressed against each other. Keep your gaze in the sky.
Exhale: Fold forward by the waist and reach your toes.
Inhale: Look up while your hands are planted on the ground.
Exhale: Send your legs back to form a plank.
Inhale: Activate your shoulders by pushing away from the ground.
Exhale: Lower down on a push-up position.
Inhale: Slide your body forward and up as you straighten your arms. Push away from the floor through the shoulders and look up the sky.
Exhale: Send your hips upward to form an inverted V. Push from the shoulders and heels. Imagine that there’s a knot tied to your hips pulling you up. Stay in this position for five breaths.
Inhale: Look between your hands.
Exhale: Place your feet between your hands.
Inhale: Look forward while keeping your hands on the ground.
Exhale: Fold by the waist and reach for your toes.
Inhale: Roll back up and extend your hands up to the sky while your palms are pressed against each other.
Exhale: Lower your hands into prayer.

Yoga on the Pole!

It is no secret that some pole moves can be straining especially on the lower back. It is recommended to rest on a Yoga pose to ease out this effect. Doing a Child’s Pose on the pole after a big movement can help counter strain, particularly on the lower back.

Breathing Awareness
This is what most pole dancers are guilty of: holding their breath while performing a difficult pose. Pranayama(s) or Yoga’s breathing exercises are very helpful in teaching how breathing efficiently with awareness can help save a lot of effort while doing difficult moves. They also create a calm mind which is necessary as you learn new moves and techniques on the pole.

Yoga is a versatile practice that surely benefits those who properly incorporate it into their current discipline. Remember to practice with awareness and always listen to your body. Most importantly, have fun!

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