Taginspiration

Flip it and Reverse It

Bouncing off an article I wrote last week about flipping tricks upside down, I was so excited to hear about Natasha Wang’s training tip!

“take a combo you’ve been practicing and reverse it”

For ease of explanation let’s refer to a simpler combo.

Usual Combo In Reverse
straddle inside leg hang
outside leg hang push to butterfly
butterfly outside leg hang
sweep to inside leg hang straddle

Already just from word choice (sweep to as opposed to push to) it can been seen that the technique components and flow are different. Working with gravity and the spin or working against it, challenge your strength and possible contact points.

Just like trying things on your goofy side, certain combos are going to feel completely whack when reversed!

Similarly, some transitions in reverse are going to look smoother than others, but in terms of creative choreography this would be a great way to spice up a routine and surprise a pole familiar audience.

I gave it shot this week during my home practice.

Forwards…

 

and in reverse ….

 

Tag me in your videos on Instagram and Facebook! I’d love to see what you come up with!

Choreography for Pole Dance

by Stills By JacquelineChoreography and creating your own performance can be daunting. I was racked with nerves for my first solo, not just because it meant getting up on stage in a bikini, but because I was about to share something of me …with you…out there. An idea, a feeling, a story. The act of expression is still something that opens me up and leaves me vulnerable. It’s an art however that I’m attempting to hone as I learn what different movements and body language can mean. Beyond body rolls and hair flicks I want to tell a story with my dancing, take the audience on a journey and leave them breathless.

After committing myself to my first solo performance in 2011, my instructor asked me to come along to a practice time in the studio. I showed her my song and she gave me tips about how to match my movements to the tempo and feeling. She encouraged me to use familiar combos in the chorus and work with spins and floor work in the verses. A simple format that offered me structure and direction as a beginner.

At the time I had only been dancing for about six months and my combos were easy to choose from – climb to sit, layback, hangback, dismount. My repertoire of spins was also small – an angel, chair spin, ankle spin, and lots of forward and back hooks.

I fleshed out a routine and used my most impressive move at the time (a bat AKA ankle grab) for the big climax. In retrospect I can see that the dark, melancholic song was the perfect match to allow me to hide a little on stage, close my eyes and pretend the audience might not be there. The familiar combos got me through, but this style of dancing is a long way from my preference and my current goals that I try to achieve in my performances today.

Over the years, I’ve found new ways to choreograph routines. A standard process involved choosing a song, then mapping out the lyrics, changes in tempo and feeling, and standout musical elements and then going from there, adding combos that emphasize the feeling or character I wish to portray and connecting all the pieces with dance elements and floorwork ideas. This process offered a consistent approach that lent itself to over 15 different solos. Relying on the music to set the tone contained my ideas to 2-4 minutes yet still offered scope for me to begin to develop characters and story telling techniques.

Recently however, I became addicted to watching Merce Cunningham on YouTube. Cunningham died in 2009 but his legacy and contribution to modern dance continue through the Cunningham Dance Foundation.

One element of his approach suggests making the choreography stand on it’s own aside from the music and he often asks his dancers and composers to work separately. Intrigued by this idea I started experimenting with movement, both on and off the pole, without a song in mind. A concept evolved and a connection to a story. Gradually I had a sequence of movements, a flow, a pole combo, and floorwork and it had no music.

When I found the song that I wanted to dance to, it was fascinating how it suddenly came together. I pressed play and taped my choreography so I could watch it back. Small movements hit beats and expressed a musicality I could have never imagined. It wasn’t perfect, and in many ways it was disturbing as I watched my body out of sync, so to speak, with the rhythms of the song. But as I continued watching there was a new meaning that emerged from those inconsistencies.

Now reaching the end of the choreography process and having a finished routine, it looks different to the original musicless flow. I have made adjustments for the sake of musicality and narrative. However the thread from those initial experiments is still there, and I doubt I would have such an unique performance if I had stuck to my previous choreography methods.

On a side note, the way I record my choreography has also evolved to account for this change. In my pole journal I have pages of documented moves, matched to lyrics and musical annotation – rise, fireman spin, land, right hand high, turn under, angel. Or even simpler notes related to combos – straddle, outside leg hang, cupid, butterfly.

Changing the way I think about movement, and seeking inspiration from Merce Cunningham and other contemporary dancers, I have had to find new ways to explain what I am doing when I’m dancing. Researching how best to do this I came across Labanation . This dance notation blew my mind with it’s complexity and attention to detail. It was way to in depth for me to adopt for my current needs but it has influenced my recording process, inspiring a more visual diagrammatic record.

Choreography diagram

 

This is just one of the images from my current choreography, a small but poignant window into what’s been going on inside my head and inside my body.

 

 

If you’re looking to create a solo performance or would like advice for your routine, I’d love to help! I am also available to take bookings for workshops related to choreography. Click here to contact me directly.

A Story about Stretching

2015-12-06 11.29.25For anyone involved in the pole dance community, you would have had a thousand involved conversations about flexibility and stretching. Studios everywhere offer conditioning classes to compliment your dance practice, and most people’s pole goal list is dotted with dreams for flat splits and bendy backs. After a few months of dancing you may have also amassed a stash of foam rollers, thera bands, and spiky balls to support you on your journey to flexiness!

 

Coming from a yoga background, I already felt I understood the benefits of increased mobility. But it wasn’t until I started pole that I really focused on stretching and learning about muscle groups and how I could work towards my flexibility goals.

StudioVeena was my first inroad into dedicated stretching in 2013. She still offers tutorials for front and middle splits and back flex and encourages foam rolling as part of a warm up to increase blood flow and support muscles relaxation. The tutorials are between 20-30min, the perfect length to fit into my schedule. After riding home from work, I was already well warmed up and could foam roll and then stretch before dinner. Doing this nearly everyday, I was making amazing gains on my front splits.

I also purchased Delavier’s Stretching Anatomy book, which offered 130 stretching exercises covering the entire body. The diagrams and clear details about how each stretch targeted different muscles really helped me articulate to myself how each stretch was benefiting my body. I could also begin to see how different stretches related to different pole moves, discerning how a strong and stable Butterfly pole pose would require strength and mobility in my back muscles, chest, shoulder, hips and glutes.

It was around 2014 that I started to learn about the difference between dynamic stretching and static stretching. My yoga classes and the StudioVeena series at the time were using static stretches. Cleo had just released her Rockin’ Legs N Abs DVD and I was excited to spice things up.

As well as a being a high intensity warm up and cardio challenge, Cleo worked through exercises for dynamic flex with lots of high front kicks, side kicks and back kicks. The women on the DVD are incredibly flexible and strong and inspirational in their range of motion. It was a great full body workout, but I have found that I don’t use it as much as I had hoped.

Sometimes dynamic stretching gets a back rap, the concern that if you bounce through a stretch or kick your up into a split without the proper strength to hold it there, you risk injury.

Personally, I am very careful with dynamic stretching. It’s important to remember that pole, like yoga, is a body work practice, and you need to listen to your body. After tearing both hamstrings, my physio advised that to reduce the chance of re-injury, I should take it slow with my tendons. If you have grown up with dance and ballet, your muscles and tendons may respond differently. I’m a massive advocate for “it’s never too late to start” but please remember that if your body is older and you don’t have a background in physical activity, diving in to the Rockin’ Legs N Abs video may be too dynamic for your body to handle.

It’s been a long road to recovery after my hamstring injuries. Physically it has taken nearly two years for my hamstrings to feel like stretching again. Emotionally it has also taken nearly two years to work through the fear that I might tear them again too. Attending a flexibility class or even just stretching at home used to bring up a lot of anxiety about damaging my body and I would get flash backs from the moment of injury. Thankfully, time away from stretching my splits allowed me to focus on other goals – back flex, strength tricks and dance flow have been the main focus on my dance practice for the last 2 years.

I still dream about the splits, and my feet touching my head in a back bend! Recently, a friend told me about the Easy Flexibility series and after doing one video with her I bought a split stretching series. I was pleased to find the videos offering a balance between static and dynamic stretches and stemming from an awareness of anatomy that made sense to me. It is also refreshing to be able to complete a video and not be sore the next day. I have been able to get back into a routine of stretching everyday which is great to make progress towards my flexibility goals but also supports range of motion and general well being.

Last month, Indi Pole Wear also released a stretching guide for pole dancers
outlining a sequence of 22 stretches for back and hip mobility. The stretches are familiar (cobra pose, pigeon etc) but also show how you can use a chair or pole to correct form or increase the stretch. The authors also comment on how important your breathing is to promote a relaxed stretch. I’d recommend the sequence to anyone starting out on their stretching journey but like all tutorials that can be used without the spot of a trained instructor, be aware off what your body is telling you in each exercise and take it slow.

Stretching can be a wonderful practice to do on your own, even meditative and insightful as you engage with the process and movements of your own body. But when pushing yourself to get flexier, if you don’t have a teacher to correct your form or remind you to breath, you do run the risk of injury.

There will be a summary of this story in the Cross Training Series, including tutorials of my favourite stretches, as I genuinely believe stretching is beneficial for your pole practice. But I hope that this story inspires you start or return to stretching, either in a class at your studio or at home with one of the methods I have used. If you have a great stretching practice I’d love to hear about it too! Please comment below or get in touch with me through Instagram or Facebook.

Safe stretching!

Cross Training For Aerial – Part 4: Stall Bars

For both strength and flexibility training, sometimes your best choice is to try a new apparatus!

You might have stall bars in your studio, local gym, or maybe in an outdoor playground, and they can be a great asset to your pole training – just ask Oona.

I have been using the stall bars during my warm up and for added conditioning, supporting my strength and flexibility training as well as alignment. My work on the bars has also supported building strength and coordination on my goofy side, the horizontal format allowing me to focus on technique before taking those skills to the pole.

Here are just three ways I’ve been building my stall bar workout:

 

**Flexibility**
Stall-Bars-Back-Flex

I have many posts about how yoga has helped with my back bends, but the stall bars open up new opportunities for opening my chest and shoulders.
Drop backs can be scary and without a spotter or the right technique you risk crunching through your lower back or hurting your wrists as you land. The stall bars can support you as you walk your way down to the floor, or back up. It’s often gentler on the wrists to hold on to the rails and you can move slowly, allowing you to focus on alignment and technique.

 

**Speaking of Technique**
Stall-Bars-Technique

The theory behind pole moves talks a lot about push vs pull, stacking joints, muscle engagement, and breath. When you’re upside-down, however, it’s hard to remember which leg is your left and right let alone think about all those things!
Lots of work on the stall bars can happen with your feet on floor, or at least just off it, inviting you to work on engaging muscle groups and consider alignment before you go upside-down. This kind of training will build muscle memory and strength to reduce the risk of injury or poor technique in more advanced moves.

 

**Strength**
Stall-Bars-Leg-Lifts

Let’s face it, crunches are boring! If you’re a pole dancer, you probably find lots of other exercise boring, which is one of the reasons you started dancing in the first place! But, what if there was a way to make strength training fun again?
Hanging leg lifts are a great ab workout and will incorporate many more muscle groups than sit ups on the floor. Try them with bent knees, straight legs, to the side, air walking. Your straight leg straddles will thank you!

 

For more advanced stall bar tricks, please check out the experts – Oona and Nadia make their workout look just like kids on a jungle gym! What could be more fun than that?

Learn from the Best

 

I have been blessed on my pole journey to have had the opportunity to train with many pole superstars. My first introduction to pole dance was from Jamilla Deville, who personally ran the eight week beginners course from her then studio, Art of Pole.

Additionally, I have taken workshops with Natasha Wang, Michelle Stanek, Amy Hazel, and Kristy Sellars. Sydney Pole is also well decked out in terms of instructors, including Mr Pole Dance Australia himself, Chris Talbot, Mr Pole Dance Australia runner up David Aeon, and professionals Missy, Bailey Hart, Ryder and Cynthia Xu. Local superstars and now owners of their own studios, Dallas Dee and Elle Lacroix were also involved in the beginnings of Sydney Pole.

I understand that everyone does not have such access to such an array great dancers, choreographers, and inspirational people. Home polers, especially can find their practice isolating, needing extra motivation some days to get up and dance.

BUT…..

Instagram and social media can be your friend! Most of the Instagram accounts related to pole dancers are personally managed by the dancers themselves. And in my experience, every single one is absolutely lovely! They respond to your questions, reply to comments and will support you in your dance journey.

Just the other week I tried out a combo from AerialAmy, who also trains in her own home! After watching and re-watching to work out all the points of contact and technique, it was not only rewarding to have nailed a new transition, but it made it even more special to hear from AerialAmy herself as she commented on my post.

Most people in the pole community are supportive of collaborating and trick sharing too. Just make sure you credit the name of the trick/transition and share the love. Dirdy Birdy even has a second account that is purely focused on sharing work from other dancers.

The monthly pole challenges that lend themselves to the Instagram format are also great ways to connect to the pole community, learn some new tricks, and locate inspirational dancers.

There’s no more excuses! Start watching and start dancing! You may even find you inspire someone yourself!

Everyone is Talking About Sexy Pole

 

Everyone is talking about sexy pole. Maybe it’s because Valentines Day is tomorrow, and every studio is putting on a special Chair or Lap Dance class. Pole dance and being sexy go hand in hand with it’s background in stripping and many women acknowledge that the context of pole dance itself helps them get in touch with their sexuality. But there are many different styles of pole dance and this variety and creativity sets pole dance apart from other classical forms of dance.

Bad Kitty and Pole Freaks have both published articles about how sexy pole dance is viewed by both dancers and those watching.

For some dancers they may live and dream sexy pole, donning heels and skimpy costumes and drawing in their audience with come-hither eyes and sensual flow. For others, dancing sexy is a style they might only explore in their lounge room with the lights turned down. The body rolls equally as empowering but something they keep for themselves.

Holly Munson, blogger from Pole Freaks, suggests that sexy pole dance should be part of your “skill set”. Therefore giving it just as much significance as learning strength based tricks, contemporary flow, and training both spin and static pole. This comment also recognises that sexy pole is something you will need to train and practice. It may seem like some dancers are just able to ooze sex appeal, but what seems to come so naturally is also a result from hours and hours of training and dancing that way. Just like those who have contemporary dance training, pointing their toes and having graceful lines is something they have learned.

Over the last four years, I have tried to explore a range of dance styles in my choreography. Last year at Solotude 2, I took on a dark, sexy edge, contrasting to my Miss Summer Trick Star routine which was fun and goofy. With an emphasis on creativity and a constant strive to break out of the mould and try something new, I feel that pole dancing has the freedom to encompass the range of dance genres. Exploring each style in different routines is an essential part of my practice as a dancer.

There is probably a time in everyone’s dance journey when dancing sexy, dancing strong, or creating flow feels right for you. If you are using dance as a form of expression, and relating honestly to emotions, ideas, or events that come up in your life, your style of dance will change over time. Dancing as a response to pain, stress, happiness, grief, success, and failure, will look different. A strong trick can bolster the need for strength facing a challenge. A sexy dance can build up your self esteem after a week of feeling low. A loud song and dynamic moves can be just the therapy for releasing heartfelt pain.

Pippi Parnasse who writes for Bad Kitty adds,

“Coming into your sexuality can be very empowering for a woman. But sexuality is far from the only power women have”

In line with the author, I believe no one can tell you how to dance. All dancers possess limitless creative potential and should be able to express themselves in ways that feel right for their body and state of mind. There is no one size fits all. Your dance is as unique as you are.

In my opinion, the best dancers are those that offer an expression of themselves. When watching dance videos of sexy dance, contemporary, lyrical, floorwork, or trick battles, one element brings them all together – confidence. Regardless of what they are expressing, their confidence in how they are expressing it shines through.

And as the saying goes, confidence is sexy.

It’s sexy because it’s a sign you believe in yourself. Dance that self and you can never be wrong.