Pole Dancing Moves The Basic Pole Stand

Pole Dancing For Beginners: The Basic Pole Stand


      The basic pole stand starts with anchoring yourself to the pole.

      Step up onto the pole, bend your knee and flex your foot, pushing it into the pole where it bends. Push your knee towards you into the pole at the side. Get this leg up as high as you can and anchor it as firmly as possible.
  
      Next raise yourself up

      Reach up high above your head and grab the pole with both hands, keeping your elbows bent. Engage your abdominals for extra support. Then, keeping your body and head close to the pole, push up with your legs and pull up with your hands to raise yourself onto the pole.
  
      Grip the pole with your legs

      Bring your other leg round the front of the pole and push it back hard towards you. You should feel contact between the pole and your heel, your calf, just above the knee and your upper thigh. Make sure both knees are facing forward of the pole and slightly bent for maximum grip.
  
      Let yourself slide down

      Extend your lower leg and release one of your hands to slide down the pole.
  
      Once you feel confident with this basic move, you can experiment with releasing your hands, extending your lower leg to the front, and arching backwards. This is a great way to build strength, balance and prepare your legs for some more challenging upside-down poses.