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This is not the twisted version of the Ballerina. For this trick, the back of the armpit is against the pole and you're bringing the opposite hand to foot while keeping the hips squared. This means the same arm and same leg are gripping the pole. I'll cover different variations and spinning pole as well!
You may find one of the Ballerinas easier than the other, so work on whichever is most comfortable for you at first. If you'd like a week-long plan to follow to improve on your ballerina poses, check out my VIP plan for Ballerina.
Shoulder and upper back stretch
Strengthens: ADDUCTORS / HAMSTRINGS / QUADRICEPS / GLUTES AND ERECTOR SPINAE (THE BACK)
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