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Moves that require balancing up side down
Hello all!
I have a real problem learning moves that require balancing while are holding yourself up side down.
Ayesha (and variations): https://www.studioveena.com/lessons/view/f7c4af30-b91e-11df-856f-001b214581be
Straight edge (and variations): https://www.studioveena.com/lessons/view/4d18b615-0690-4663-884a-6c9c0ac37250
I can't even do a simple hand\elbow stand without having something to support me. Whenever I try one of these moves I just crush right down – it's like my body has no idea how to hold itself in the inverted position.
Did anyone have similar problem? How can I train for these moves?
Thanks!
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5 Replies
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I am the same way. I have great balance right side up, but as soon as I'm upside down it all goes to hell. All I can say is keep at it, after YEARS of practice (with no visible improvements) it is starting to come together for me. It is still really, really, painfully slow, but I have begun to have "Aha!" moments in my practices, where everything suddenly becomes focused and I am holding steady for short periods…and…then in all goes to hell. Lol. I learned a lot from doing lifts against the pole, and slow controlled descents. I would say that has made the biggest improvments. I am stubborn, and I refuse to give up on this. Do you skype? Maybe we should get together and practice. 🙂
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Have a look at this thread: https://www.studioveena.com/forums/view/Ayesha_inverted_v__split_grip_or_twisted_grip__tips__20120810023041#bottom
and I think it was this thread!: https://www.studioveena.com/forums/view/4f145e1a-da88-4827-a20f-63350ac37250
Currently I am practicing from an extended butterfly, then from that position – with your hips far away from the pole,and one foot in, bring the other in and then slowly take both off to the 'sides' of the pole – so if you wobble from side to side your feet will touch. It allows you to feel which way you are falling (which is hard to figure out when you're upside down!), and it keeps your hips in a good position (not for the straight edge, but for that variation). It depends on what you are doing, but with me the advice I was given was to 'dish' my torso – as in push my hips towards the pole, and my tummy away, as I tended to arch my back and fall away from the pole in this position. Same advice goes for practicing handstands! This sounds dumb, but you really need to think about engaging your core as much as possible – it's easy to forget with so much going on in this position!
Post progress pics if you can – I have been working on this for a long time too, and can't seem to get close except in tiny increments every few weeks!
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I'm pretty bad with some of that balancing too, more the straight edge stuff than the straddle stuff. I sometimes wonder if it's because I carry a fair amount of weight through my legs but I also think I just need a real mental switch to think about what needs to be engaged and also my body has a pretty strong sense of preservation so that often I'm already starting to lean in the direction of coming down before I even get to the right position – if this may be the case with you, sometimes getting a spotter to gently guide you in the right direction can help retrain your body not to do this; I find it helps sometimes anyway. With the upside down stuff, I know Aerial Amy has talked before about the "hollow body" position (I forget whether it was on here or on her blog) that you use to help with the balance – might be worth looking up:)
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I can't really give any advice about Ayshas or Straight Edges but I have a pretty solid free elbowstand (took me around 9 months of 3 practices per week to feel comfortable in it!) and a half solid handstand (always a work in progress). I hope some of the same concepts work for the pole balance moves.
When it comes to balance training I've found several things are important:
1. concentration
If you just rush into a move don't be surprised if you fall right out of it. Take a few seconds to organise your thoughts before doing the move.
2. body tension
That hollow body position that was just mentioned: pull the belly button in so that your lower back elongates and squeeze the glutes. Of course the legs should be under tension as well and not flailing around. It's usually easier to balance in a straddle or split position than it is with legs straight.
3. learn how to counterbalance
In the elbowstand when you feel like you're falling in the direction of your face then push the elbows into the ground to counterbalance. When you feel like you're falling backwards then push the hands into the ground to counterbalance.
When you're holding an elbowstand with your back against the pole and just take your legs off the pole you're usually already out of balance and will fall down. I find it's best if I keep my body straight and only use my hands to push into the ground to lightly shift my balance away from the pole so that I'm standing free.
For a handstand it's exactly the same, except that you're using just your hands to counterbalance. The fingers push if you're about to fall backwards and the wrists push if you're about to fall forwards.
Also, if your shoulders and/or upper back lack flexibility it will be harder to hold any balanced inverted position.
Practice as often as you can, it really does require a lot of practice if it doesn't come naturally to you! 🙂 Good luck!
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Thanks for the tips everyone!
@RoseMay – maybe I will try to practice a free elbowstand first…
@dustbunny – I don't do skype, sorry 🙁
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