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Inverted D to extended butterfly
So I am trying to learn extended butterfly and I am having trouble. From Veena’s lesson she starts off going to inverted D and I have trouble even doing that. When I try to straighten my legs from the beginning split grip caterpillar position something doesn’t feel right and I’m not sure what it is. I guess I’m not sure how to distribute my weight. When I was first learn butterfly it was a challenge for me and it took me a long time to get one leg off not because I was scared but because I didn’t feel secure. I guess extended butterfly will be the same challenge for me. Anyone have tips for inverted D? That’s my starting point and there’s not much on tips for that move in the old discussions when I searched.
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16 Replies
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Hey girly! Can you maybe upload a video of your attempt? We could really get this figured out fast with it!
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Ok. I have some footage from earlier but but I have not seen it yet. If it doesn’t give a good angle I will try to refilm it tomorrow.
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Im following this discussion because that inverted D just baffles me. I can do an extended butterfly from a caterpillar but cannot figure out how to do an inverted D at all
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Yeah post a vid for us! I can tell you the majority of the weight is in the upper body and getting the hips overhesd is needed.
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Is the weight distributed evenly to both arms or more the upper arm or lower arm. I’m thinking just like split grip most of the weight is the upright arm but I’m not sure. I don’t get how to straighten my hooked leg from butterfly either. I try to extend at the knee and it feels like nothing happens. Lol
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Well….you need a push pull from both arms but the bottom (arm that is closest to the floor) is like the anchor that sets you up for a nice hold. The top arm is working hard as well but pulling instead off pushing. Working on handstands can help improve the muscle memory needed for inverted moves like this.
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I was able to do extended butterfly before inverted D, though it happened quickly after. It’s all in the strength of your split grip. When I was in butterfly one day I just scooted my heel on the pole up/straightening my leg and it was a surprise because the week before I had tried to do it and didn’t feel secure enough straightening the leg. Keep trying if you feel safe and I bet you’ll get it soon.
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Ditto ^^^
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I have a pretty rock solid split grip when I am upright, can butterfly easily and combo it up on spin but can I extend butterfly from caterpillar or do inverted D? Nope. The caterpillar is a nemesis position for me, and anything that starts from it – ayeshas etc – I hate and do not feel secure in. I think it is because I am never properly lined up straight against the pole so I tip and tilt, then fight gravity which is so much more exhausting (and scary) than balancing in a nice straight push-pull triangle
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Hi! How about getting into the Inverted D from the Jamilla/Cradle as an alternative to doing it from a caterpillar? Once that’s strong, you feel secure and familiar then you can extend to an extended butterfly. 🙂
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Hi! I’m getting into the discussion because I am totally confused by extended butterflies that I see done in different ways. I can do it from the Jamilla because I find it easy to get a nice big twist in the hips straight away and that gives me a nice secure hold on the heal. Trying Veena’s way, I can do a D but I don’t feel my heal has a secure hold to release the leg because the hips twist hasn’t yet happened – I’d really like to do it this way, but not sure how to get it… just do it fast??? Also, I see people extending from the normal butterfly and I was once told that a ‘true extended butterfly’ is straight, there is no twist in the hips, you simply extend the leg and stay there; of course the split does not look as nice and as big unless you are super flexible, but it can be done this way – is this possible? is it just another variation?
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Lulu, I was struggling with the same thing a while ago in terms of what the extended butterfly should look like. It’s in the comments of a hoot and video I posted so it may be hard to follow. I also had the same discussion with my instructor. I’m attaching 3 pics.
The pic from Veena’s gallery has the hips very open. The black and white one is very squared and the one with the pink waistband is sort if I the middle.
I think all are acceptable. And each are easier from different positions. The open hips one is probably from split grip invert. I don’t think Veena’s opens her hips that much in her lesson from butterfly. I can’t remember.
I’m not saying there is a right or wrong way. Just different ways. I kind of have to wrap my head around it too…
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Hi Allyson, that’s really helpful, thanks! I’ll keep working on getting into it from the D and also try the square hips one, I kind of like it even though it might be harder to get pretty lines!
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Glad to help.
Also I’m not sure why photo corrected to Hoot. Oh well. Grrrr.
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I’ve never heard that opening the hips is not a butterfly. It’s probably just one studios method of teaching.
Here is a visual of moving through butterfly to extended and even rotating the bottom leg down. http://instagram.com/p/w9bu2MJAYM/
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