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After CKR/CAR
Hello, Ladies and Gents!
I have a question (obviously)! I’ve been working on my CKR for a little while, every time I dance, I do it at least once. I’ve gotten to the point I’m okay doing at the full height, instead of sliding down in case I fall. I’ll be working on my CAR soon. https://www.studioveena.com/img/smilies/icon_bounce.gif
My question is…are there any moves I can work on at the same time? Inverted or not, just…up on the pole? I keep thinking everything I see is way above my strength or fitness level, and I just end up getting bored up there! I want to add things! https://www.studioveena.com/img/smilies/icon_rambo.gif
I’m also currently working on my arm strength. I cannot do a handstand or an elbow stand, no matter how many times I try. I’m…strength-challedged in that way, so I’m working on it.
BUT just an idea of the things I should be attempting next/during these moves would be AWESOME! I have a lot to work on, and I’m wonderfully excited about it…I’m just curious about the next step! https://www.studioveena.com/img/smilies/icon_cheers.gif https://www.studioveena.com/img/smilies/icon_sunny.gif https://www.studioveena.com/img/smilies/icon_cat.gif -
11 Replies
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Well, of course, sliding down into a handstand or elbow stand is the next step. Then you really tighten your abs, hook your foot and lower the other one to the floor and then the hooked foot follows. It’ll build arm strength and balance and if you focus on the abs, it won’t seem as onerous on your arms. My challenge for myself was to remove my top while in CKR and then CAR and I managed to put it in the January challenge. My next step is to get into the bridge from the CAR (you know, the one where you reach behind your head, grab the pole and arch). I think I might have enough shoulder flexibility back to be able to manage it.
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If you’re comfy with the CKR you could give a try to the no handed bow and arrow (or dangerous brian). It doesn’t require much strength at all because you’re hanging on the skin of your foot and your bum https://www.studioveena.com/img/smilies/icon_e_smile.gif I think it’s easier and less risky than the CKR or the CAR.
What you need to do is decide which is your dominant leg, and go into a CKR starting position with that leg bent on top. Then start leaning back, hold on with your hands and press your bum into the pole. Slowly straighten the top leg and hook your foot from the outside around the pole. You’ll have a very good grip all along your leg, just make sure you keep your foot hooked and your toes flexed. When the foot is hooked, lean back like you’d do in the CKR (keep the other leg near the pole in case you feel insecure). And done https://www.studioveena.com/img/smilies/icon_e_smile.gif
I’m sure Veena has an amazing tutorial on this or anyone else on Youtube, give it a go because it’s pretty and easier than it looks!
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Thanks ladies! Once I get enough courage, I will try them out! And I’ll try to focus on my abs (core strength is not my forte, so I never think of these things!) when attempting the hand/elbow stand! I really want to get that one! https://www.studioveena.com/img/smilies/icon_rambo.gif
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I’m pretty sure I should know this, but I’m completely drawing a blank; what do CKR and CAR stand for? I’ve seen both mentioned a couple of times around the boards.
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They stand for Cross Knee Release, and Cross Ankle Release. Trust me, it took me forever to figure out most of the abbreviations here, too! https://www.studioveena.com/img/smilies/icon_cheers.gif
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I think practicing the handstand and elbow stand from the CAR and CKR is more difficult than say from the crucifix due to the flexibility needed in the back which off-sets your center of gravity. I may have missed this before but do you do the crucifix yet? If so that’s a better way to practice your handstand and elbow stand.
Don’t underestimate either layback…many advanced level dancers can be less secure in a layback than a basic invert, crucifix or leg hangs. Laybacks are intimidating to many.
Are you able to sit back up from a full extended layback? That’s not only important to strengthen your core but reinforces your hold on the pole. If you can lay back and sit back up – especially more than once – you will learn to hold your layback better and better.
Another move to transition into is a wrist seat – which can be much easier coming up OUT of a layback than from a sit on the pole.
What about planks? Can you do a plank which combos nicely with laybacks?
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DUH! https://www.studioveena.com/img/smilies/icon_lol.gif I thought maybe they were just moves I haven’t heard of yet since I’ve only been dancing for a few months. I’m glad to know I’m not the only one who was drawing a blank on the abbreviations.
Anyway, for a cross knee (I haven’t tried a cross ankle yet,) I usually just come down into a handstand, hook a foot, and then lower the other leg, following with the hooked foot, like poleophile already mentioned. Also, sometimes I’ll just pop straight back up out of a cross knee, grab the pole and push off it a little to give myself a slight spin, and sort of flirt with my legs. (By that I mean that you’re basically in pole sit position, with both legs out straight, and then you alternately pedal them up and down like you would do in floor work.) Or I’ll air invert into a scorpio or a v invert or whatever I feel like doing.
Poleophile, I actually was practicing taking off my top while in cross knee the other day–it’s definitely interesting! I wanted to work it into a routine for my boyfriend. It worked out better than I thought it would.
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Empy, the funny thing is…I can do a CKR, but I can’t do a basic invert. I haven’t got the upper body or core strength yet! Or maybe I’m just doing it wrong?? I watch it done ALL THE TIME, and I assume I know how it’s done…I just have a really difficult time with it. Fan legs is the one I’m doing to work up to that one…I suppose I also don’t really have the flexibility (major tight hamstrings) But I’ll get it eventually! https://www.studioveena.com/img/smilies/icon_rambo.gif
Anyways, without that, I think doing a crucifix is going to be difficult…or is that the inverted one I’m thinking of? https://www.studioveena.com/img/smilies/icon_rolleyes.gif I need more brain!
Okay, for the upright one, I can do it…just briefly. I’m working on holding that one, too!
Aaaand…I think I might need a proper definition on the difference between a Layback and a Plank! I was pretty sure I knew what a Layback was…grip with legs, one hand underneath, make body straight? https://www.studioveena.com/img/smilies/icon_scratch.gif
Also, I do tend to have a bit of an issue coming up from the CKR…lol, I always get so scared I might not make it! Definitely more abs necessary. https://www.studioveena.com/img/smilies/icon_rambo.gif -
Just a plain old crucifix isn’t upside down–it’s just the right-side-up version of an inverted crucifix, which is pretty much just a basic invert without using your hands. (Someone correct me if I’m wrong; there are so many different names floating around for these moves that I get confused sometimes, but I’m pretty sure an inverted crucifix is hands free.)
You’re probably not doing a basic invert wrong; there’s really not a whole lot to it, but if you don’t have a very strong upper body, you won’t be able to flip yourself upside down because you have to be able to life your bodyweight.
It sounds like you just need to do some more strength training. It will give you a lot more confidence to try stuff, especially coming up out of a CKR; I was a little bit afraid to try that too at first because I thought I might not be able to do it as well, but then I thought about how much abs training I’ve done over the last several years, and figured I wouldn’t have a problem with it. So next time I was in it, I just popped straight up without even really thinking about it. When you have that strength training behind you and you know what your body is capable of, it makes you a lot more confident in your moves.
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Runemist..I apologize as I have an old habit of calling the inverted crucifix a crucifix. I meant the inverted pose.
I’m not surprised that you can do a layback before you can invert because just as you explained, inversion actually requires more upper body strength. Laybacks just scare a lot of people even at the advanced level as they dont always feel as secure.
If you’re talking about a CAR and CKR most people will consider those laybacks…and you can have one hand gripping underneath (though most would not consider it a "release" if you aren’t doing it hands free) but your body is hanging down, not flat and parallel with the floor.
http://empowermentthroughexoticdance.com/PoleGallery2.htm" onclick="window.open(this.href);return false;
7th row down on this page you’ll see all 3…at least by the names I call them.
The wrist seat is first in the 8th row but don’t let my twisted angle intimidate you…that was trying to get creative for the camera, you usually just split your legs in a V facing the pole.
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By comparison…I would call the ones I showed you above a "release" as I’m not holding on where as in this picture its just layback or cross knee hold since I’m gripping the pole with one hand
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