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Cross Knee Release!! Whohoo
Today I managed to achieve the Cross Knee Release yay!!! I was taking the photo with the camera on timer so it was stressful hurrying up into position and I didn’t arch down as much as I wanted to, I look a bit stiff.
But I am so excited!!!!
Cross Ankle Release is another story entirely, I try it but theres just no leg support at ALL! Any tips going from a knee release to ankle release? Seems impossible right now https://www.studioveena.com/img/smilies/icon_scratch.gif
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10 Replies
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Well done! You have really dropped into it well, even if you still see room for improvement (don’t we all!)
I haven’t done Cross Ankle Release yet but it seems like the skills needed to move from CKR to CAR is a big step. It might be worth working on some other moves in the meantime?
Other people may have better advice for you though!
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I just posted about my little secret about CAR. I have a hard time having a good grip underneath me when I CAR. I noticed last night if I can get my top part of my foot on there for extra support – im good to go.
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do you have a strong CAR already? if not– work on that first before going into it from a CKR! it’s not a simple transition though it may look that way. there’s potential for disaster if you’re not really careful!
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congrats! that looks really good!
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Woo-hoo!!! Looks great! Congrats!
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Tips for Cross Ankle Release
What I find helps with my stability is what the name of the move implies; the action of crossing the ankles…that crossing of the ankles action is what enables your inner thighs to form a locking grip on the pole.
To get to a comfortable feel for that locking of the thighs action that fits just right with the pole, I would recommend going into a simple walk into handstand facing away from the pole. From here you can wrap your legs around the pole and cross your ankles all while slipping your thighs into the position on the pole where you can still use your hands for safe stability. Use your thighs as support to experiment holding your weight and move your hands slightly above ground level. Make sure to keep your hands close to the ground to catch yourself back into a handstand in case your thighs unlock. As your grip gets more comfortable you will be able to move on to the next step- Cross Ankle Release on the pole.
The first time I CAR on the pole, I got my thighs in the "sweet spot" or comfortable grip and crossed my ankles. With my legs extended and my upper body upright, I slowly worked my upper body into a release to a handstand position where my hands supported me on the floor once I released back. If you have someone to spot you, you can have them help you with your release back lowering you safely into the position where you can place your hands on the ground.
If your just wanting to experiment with getting into that "sweet spot", you can always lay on your back on the floor with your butt against the pole and put your legs into CAR position as well. As Veena teaches for safety, always try to do a move from the floor first. Hope some of that helped and good luck. https://www.studioveena.com/img/smilies/icon_sunny.gif
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What Amy said about going from CKR to CAR — it can be a very sticky wicket, so make sure you’ve got both moves down COLD!
For me with CAR it’s about engaging my inner thigh muscles, turning my knees slightly inward, and clenching my glutes to create a "platform" so I don’t hit my tailbone. When I do CAR this way I can point my toes and the ankle lock isn’t as important.
What Kobajo said about finding the sweet spot is totally right, too. I found it by doing elbow stands, getting myself into CAR position, and doing sit-ups into a pole sit. Good strength conditioning, plus I got very secure with the grip of the move. I knew if I could get up from it, I could certainly get down into it!
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Please don’t try CKR to CAR, my CKR and CAR are both fine but going from one into the other is something I dont even want to do, Lol, your CKR looks super i’m sure you’ll get the CAR in no time https://www.studioveena.com/img/smilies/icon_e_smile.gif
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Sorry guys I just realized what I wrote!! I don’t mean switching from CKR to CAR in the same hold/move, I meant how to go from learning the CAR after mastering a CKR in general https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif Sorry, my bad for writing it that way! Doing it in one move WOULD be interesting, but I’m a long way from that expertise!
Thanks for all the CAR tips guys! I am learning it from the ground and won’t try it from up on the pole until I can lift my body up with thigh support from the ground (from Veenas video). I guess it’s all about finding that ‘sweet spot’ I swear when I first tried learning CKR and locked my knee around and would try to lean back the pain and chinese burn was SO BAD I was like "I can never do this!!!" Now I can go up into pole sit, prepare legs and just drop back and there’s no pain or soreness on my legs after at all! Amazing what practice does…
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Congrats on your CKR! I just recently got the CKR myself and still get a thrill when I do it, it’s such a cool and pretty move. I am also trying to figure out the CAR but taking my time with it because it is soooo scary! I’m not rushing it, I figure I’ll get it when I get it!
Just keep practicing and you will get that CAR soon! practice makes perfect!
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