Tagcross training

Bodywork

my bodyHaving always been involved in some form of physical activity, be it now pole, yoga, or athletics and hockey back when I was younger, I have gained a fairly thorough but basic knowledge of anatomy.

I know that the hamstrings are the large muscles at the back of my thigh. I know that I have calves, quads, three types of glutes, hip flexors, psoas, etc. etc.

 

In more recent times I have learned about fascia, the tissue that is almost like a second skin surrounding the muscles, tendons, and joints. Fascia can be released through massage and foam rolling, which is an amazing way to begin stretching or soothe muscles after a performance!

I know that protein helps you build muscles, and severe DOMS can keep you away from another workout for days!

But it wasn’t until I tore both hamstrings (a misadventure from 2013), and started doing my own research into flexibility and how the muscles, tendons, and joints function collectively, that I began to understand how my body works. And, perhaps more importantly, how my body needs to work together.

Take this exercise from StudioVeena (one of my favourite forums for all things pole related!).

Veena explains:

“This exercise may not look like much but it’s important and helpful, in understanding the scapula and how to properly engage during training for pole or aerial work. If you are new to this exercise the movement may be very small, the more you practice the better control you’ll have. Avoid raising the shoulders up the ears, keep them down and trapezius relaxed.”

After you Google where your scapula and trapezius are, please take heed of another avoidance warning.

Avoid flaring the ribs, articulating the motion from the shoulders and not from the chest and back.

It took me about 5 re-tapes to finally get a consistent shot of me doing the exercise properly. I was transfixed! Why did my version not look like Veena’s? And after unpacking the motion, turns out it was rib flare. Caused by what? By not activating through my abdominal muscles.

This was a revelation to me that my shoulders were connected to my abs! It makes sense now, of course I need to stabilise my torso as I articulate my shoulders back and forth. I need to keep balanced! But my body also seems to have the bad habit of flaring my ribs and arching through the lower back, keeping me balanced, but compensating for each other’s bias.

And this is the crux! I could articulate my shoulders further backwards if I allow the movement to continue through my chest and abdominals. This movement when viewed from the side would create a curve, starting at the top of my back, coming forward over my sternum, continuing across flared ribs, and exiting my body as it arches through the lower back.

But a more stable movement, and one that will actually support shoulder strength and mobility, is one that isolates the movement to the area of the shoulders and upper back. For now, it may look less impressive. But for the longevity of my body (particularly my lower back!) it’s a step in the right direction.

Cross Training for Aerial – Part 1: Yoga

IMG_7430I was a yogi well before I came to pole dancing. Starting in 2005 in a backyard studio in Sydney’s outerwest, my partner and I found it an easy way to exercise regularly and incorporate a little bit of mindfulness into our day.

As we moved around Sydney, I found other studios to join, settling for a long time with Jivamukti Yoga in Newtown. Different to Hatha and Bikram, Jivamukti is a very dynamic practice. We explored handstands, headstands, and bound poses, and the studio ran regular immersion weeks. Like a retreat, we would do about 4-6 hours of physical yoga a day and investigate the yoga sutras as we learned about the history and theories of the practice.

It was around this time that I first fell in love with my body and what it could do. I wasn’t the strongest or the most flexible, but I found a grace in the vinyasa and a groundedness in in the body work and breath practices.

This year, I was able to reconnect with one of my favourite yoga teachers as he started teaching close by. Richard is a dancer as well as yogi and it made sense to return to his classes as a way to compliment my dancing.

A typical yoga class with Richard looks something like this –

  • gentle stretching to limber the joints and bring movement in the body
  • a series of sun salutations based on the traditional Surya Namaskar
  • a focus on a particular series of postures – one legged balances, hand balancing,inversions, seated twists, even the splits!
  • back strengthening and flex – including bow and wheel poses
  • shoulderstand and headstand sequences
  • Shavasana

These classes incorporate all three elements of a great workout – cardio (when performed with breath practice), strength, and stretching, and gives you space to assimilate it all as you rest in Shavasana (corpse pose) at the end. All of these can support your pole dancing, making you stronger, more flexible, and more balanced.

A stronger core? Check!
Back strengthening and flexibility? Check!
Shoulder openers? Check!
Hip openers? Check!
Awareness of how your body moves through space? Check!

It’s great to have a teacher who adds their own touch to the traditional yoga sequences too. Many pole dancers started pole as they found other forms of exercise too regimented and boring. Try to find a yoga teacher who will throw some surprises in there.

The benefits also go beyond just strength and flex training. A great class leaves me feeling like I had a great massage all over. The increase in circulation and movement across my upper back and shoulders is amazing therapy after a week of pole dancing. The focus on alignment also irons out the kinks caused by the one sided bias of pole dancing too.

Take a look at the yoga classes on offer in your area, or check out some of the free videos online. One of the great aspects of yoga philosophy is that many teachers believe it should be accessible to anyone, meaning there are a great range of free, or very cheap, options available.

Further Reading – Everything You Need to Know About Yoga and Pilates

Om Shanti!