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CKR and CAR
For some reason, for the life of me i can’t get these two moves..I dont know if its a lack of confidence or scared of my poor little theighs. I can now do the Sm, inverts the whole bit, so you think i would be able to do this. I had my husband spot my back to go down into this last night and felt the flesh ripping off of my skin i swear https://www.studioveena.com/img/smilies/icon_lol.gif Am i doing something wrong? I’ve been able to do a reverse of this of some sorts where you go into a handstand squeeze your legs and pull up (sort of like a reverse CAR) i dont know what im doing wrong..if anyone could give me any tips that would be great https://www.studioveena.com/img/smilies/icon_e_smile.gif
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11 Replies
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For the CKR you can try holding on to your crossed foot, with the closest hand. This make youre grip more secure and gives you confidence.
For the CKR or CAR, you can put one hand just below you, on the pole, and use it to help guide you down. Again, it can make you feel more secure, and you can also take some of your weight with it (giving your thighs a little break).
The skin ripping feeling is normal. It will go away will time and practice. The faster you go down, the less it hurts. Once you are upside down, your thighs are at a different angle and the burning decreases, plus once you put your hands on the floor, you can relive your legs entirely should you wish.
Good luck! https://www.studioveena.com/img/smilies/icon_cheers.gif
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If you can reverse out of it from a handstand without problems it sounds like you are gripping incorrectly when you lay back into it.
It will hurt the thighs in the beginning but as you learn to grip it will hurt less and you will also be less sensitive with more practice.
Try more of the lifts from the hand stand until you figure out the leg placement.
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If your taking the lessons here are the new vids for these moves
CAR http://ver3.studioveena.com/lessons/view/2426
CKR http://ver3.studioveena.com/lessons/view/2415
Its totally understandable to have a fear of lowering yourself back so don’t feel bad about that.
here are some tips for these moves
Work on your planks first, some find this helpful others find planks easier after learning CAR/CKR
find your Points of Contact from the floor first
be sure your pole and your body is very warm so you have maximum grip, this can make a HUGE difference (sounds like you are tho, if your skin feels like its ripping) https://www.studioveena.com/img/smilies/icon_lol.gif It will get better and thats normal!!!
try going into the move from a pole sit
Tip the legs up towards the ceiling FIRST then lower the upper body down
Go back slowly….walk your hands down the pole
You can do it good luck!! https://www.studioveena.com/img/smilies/icon_flower.gif
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I couldnt do the cross ankle release until someone told me to turn my knees inwards and just squeese as much as I can with my thighs and legs . And it worked! https://www.studioveena.com/img/smilies/icon_e_smile.gif
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Thanks so much you guys <3 I believe im doing everything correctly its just getting over the pole burn again (haven’t been working on my pole sits in a couple of weeks https://www.studioveena.com/img/smilies/icon_redface.gif ) and getting over the fear. I think i’ve seen way too many bloopers on YT LOL I have my plank down, haven’t tried the adv in awhile either (haven’t had a lot of time for poling as of late getting ready to move)
On the flip side, we’re moving and hopefully i get a new house with taller ceilings which will make some things a lot easier LOL. I will work on these today tho
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Wahoo i got my CKR and screamed (hope i didnt wake up anyone in my house https://www.studioveena.com/img/smilies/icon_lol.gif ) Gonna go post a video of my success and failed CAR lol. Time to keep working on it i guess lol
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http://ver3.studioveena.com/lessons/view/4508
There is my video for it
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Megs…looks like you’re making some progress!
Not certain if any of this will make a difference but here are some things that crossed my mind watching.
First, you did your handstand up to Cross ANkle rather quickly so it was hard to tell – did that hurt less? If so, then you are obviously gripping differently than you do as you layback and need to figure out the difference.
Another consideration…your less successful attempts you did not lay al the way back. Once you are fully reclined, your position may hurt less as friction occurs as you "move through" the pose into position. Once you are fully reclined, there is no longer friction.
Also are you fully engaging your thighs? Don’t depend only on the contact by squeezing, but actualy engage and lock the thighs all the way from top to the knees. Engaging "bulks" the muscle up so that the muscle is hard and less prone to pinching, twisting, or crimping. REALLY engage all the way to the knees or the toes if you have to in order to think of it that way. Think of how you make your bicep bulge on your upper arm to show off muscle…that’s the way you need to engage your thighs.
Finally do make certain you are rolling your knees inward toward each other as Eva mentioned to help with a better grip and you may experience less pain too.
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My handstand part doesn’t hurt at all. I do believe my fear of falling on my head during the car is what’s making my transition so slow and in turn making it hurt more. I’m going to try and focus on turning my knees inward and engaging my muscles later on today…right now my skin hurts a tad LOL
On another note my pelvis is tilted more and my ankles are closer to the pole with my handstand, maybe that’s what I’m doing wrong I’m not tilting enough…I’m determined to figuare this out lol
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for me it was when I reached the point of no return and I have to do the move, my brain would just go "LU WHAT ARE YOU DOING???" and I freeze. Ive been starting low and laying back until my fingers glide by the floor, thats when I feel confident getting it. I also would do it in reverse from the ground to teach my body the motion and know how my abs should feel. Now only I could stop sweating between my thighs, Id be even better.
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Well just a update https://www.studioveena.com/img/smilies/icon_e_smile.gif we moved and I’ve been w/o my pole for 2 1/2 weeks https://www.studioveena.com/img/smilies/icon_e_sad.gif anywho there is a pole dance class where I live now (wouldn’t recomend to a newbie but I know how to invert)…anyways that’s a whole new post.) I got my CKR without holding my food my CAR and heck I threw in a elbow grip aysha that I couldn’t get lol I am so proud of my like 40 dots of bruises on my theighs I received tonight… I guess I needed pressure and to be evaluated and say the hell with fear https://www.studioveena.com/img/smilies/icon_e_smile.gif
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