Intermediate Level 1: Day 10

Duration: 00:38:29

Today you'll practice a few new spins and you'll begin to work on the twisted dismount. If you cannot yet perform a reverse handstand, skip the twisted dismount for now and keep working on just the reverse handstand part of today's video.

Learning to pole dance is about you, not other people.

Pro tip: Keep breathing when you practice the twisted dismount or reverse handstand. Holding your breath can cause petechiae, and this actually happened to me when I was first learning. Thankfully, as mentioned in the video, it was only petechiae, which are little red or purplish spots on your face, neck, or chest that will fade in a few hours or a day. Below I've provided more information about why it happens:

• Pressure increase: When you go upside down, gravity increases the pressure on the blood vessels in your head and face.
• Vascular rupture: This increased pressure can cause the smallest capillaries to break and leak blood under the skin.
• Common occurrence: This can happen from activities like headstands, handstands, or any prolonged period in an inverted position, and is considered benign in most cases. Always seek medical care if you're concerned.

Proper breathing will prevent this!

When you're new to training inverted (upside down) tricks it's important to drill yourself to tuck the chin to the chest anytime you're feeling unstable while upside down.