30 Day Ayesha: Day 1

Duration: 00:34:09

Today you'll begin with the Pull up strength routine as your warm up then move on to Caterpillar practice and finish with a few passive stretches! Those who wish to use the spinning pole version during this program should already have a solid Ayesha before working on spin. Use the toggle to switch to the spinning pole version.

Pro tip: Even if you feel your Caterpillar is strong, pay close attention to the cues and tips I provide in the tutorial placed before the REPS you'll be following along with today. While there are other ways to enter into Ayesha, like the D and mounts from standing like cartwheels and handsprings, I've found for most people entering from a Caterpillar will set you up for a more stable Ayesha. This video demonstrates why you might have more success using the Caterpillar instead! I've listed key reasons below:

Top photo: The D entry - Bottom photo: Caterpillar entry

• Tall pole dancers (over 5'7") and those with large bottoms or long limbs: extending into D first creates an angle that can be too steep for someone who's just learning
• Depending on the body proportions, entering from the D, your hips are often pushed beyond the shoulders making it harder to find balance
• The farther away your torso is from the pole, the more strength is needed to hold the body
• The Caterpillar allows most people to stack hips over the shoulders which creates a more secure hold with the arms and allows you to hold a tuck first
• Balance in a tuck is easier when your hips are inline with the head
• When entering from the D there's a tendency to start the grip with the hands too far apart! This weakens the push/pull needed, and it doesn't allow for much bend at the elbow to help stability. NOTE: I'm not talking about Twisted grip. You never bend the elbow in Twisted grip!
• The Caterpillar entry will allow you to use your legs to help find the correct hand placement and arm distance before releasing the legs into tuck.