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I´m happy that me and my girls got some of your tops in time ^^ We will always wear them proudly! It´s though a bit sad to hear that you won´t sell them anymore, everyone loved them so much. But I can totally understand then you sometimes find new interesting things to do or just don´t have time anymore and then you better leave some old things behind 🙂 

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I had a student struggling with this trick as well, she is more the flexy girl and doesn´t have much strength. She got it during a Strength Class at my studio. We were doing chopper repetitions on the floor
(shoulders are on the ground and bum in the air once you are in the floor chopper then you slowly lower back down and repeat it a few times) 

Afterwards she just gave it another try in the air and got it 🙂 I think for her it was just getting the mechanics of the trick, but you could also get the strength with this exercise if you train it 

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when I pole alone or just with friends I also prefer to freestyle with some simple spins and no tricks. if the floor is not cold I also like doing floorwork 🙂

when I teach classes I prefer dynamic stretches mixed with strength exercises. 

for my stretching classes I repeat the sun saluation a few times (about 10 times maybe). We once do it slowly together, then repeat a few timest – not perfectly, but fast so you get warm – and the last time I tell my girls to do it as fast as they can. 

It stretches a little, warms up and is also funny, because someone always gets confused with the order ^^

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yes that´s normal. nearly all back stretches stretch many different muscles. 
once your abs are more flexible you will feel it in the back. 
I often only feel it in my shoulders or neck depending on what stretch I do 🙂

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I also have slighty hyper extendable knees. When I do an overplit with just one yoga block, the back of my knee is touching the floor, so the main stretch is in my knee. 
you can just put something less high under your knee during training, so your knee can´t bend and you won´t stretch them further.

 

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there are different variations to grab your foot. I know four

1)I show the easiest one in my cocoon tutorial at 0:40: http://www.youtube.com/watch?v=PUyXF0MAu5w 

right hand grab right leg with the palm facing to the ceiling, then you have to twist your arm and the thumb will point down

2)same as above but you grab the opposite leg (right han grabs left leg), again palm up and you have to twist the arm

3) I do it here at 2:03 http://www.youtube.com/watch?v=pXs6fe7tSKw

left hand grab left shin with the thumb up, pull it to your shoulder then grab it with the right hand (thumb down). let go with the first hand to bring your head to the hole between your back and leg and then grab it again (thumb down this time)

on the pole you would start in a twisted ballerina

4) the hardest for me, but it looks more simple and clean
you can see it here at 2:16: http://www.youtube.com/watch?v=AzlXNj3QbIQ&feature=g-u-u

you place your left hand on top of your right leg with the thumb up and just pull your leg up with a straight arm. I think it´s a bit similiar to shoulder dislocation, so you could practice these

Hope that helped a bit 🙂

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hihi yes I touched my head and was really surprised xD I normally do the janeiro on the other side, it was the first time that I did it on this side and seems like it´s better

I can´t wait to perform the rainbow marchenko the first time on a stage, when I do that the audience will see a huuuuge smile on my face 😀

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thanks so much megan!

 

capfeb, if you are scared you could only try the beginning and not unhook your upper leg. just to see if you can get your leg straight. practice with a mirror or film it, then you now if you are ready for it 🙂

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thank you Kyrsten!! It really needs so much back flexibility 

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I got the rainbow marchenko now, too 😀 I also didn´t think I could do it. I have a video on youtube.

This was the third time I practiced it since I can do it and the first time on spinning mode (scary!) , so it´s not perfect yet…

 

http://www.youtube.com/watch?v=ws7XSuO6yhE

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when you perform you will get strong like superman and have great grip 😉 

normally the poles get cleaned before and get warm then. I use I Itac in my knee pits and elbow (if you do a trick for which you need it) if the poles are cold. 

you will have good leg grip on the 50mm pole! if you are scared of your hand grip then don´t do tricks which need super good hand grip… instead of split grip you can do elbow grip for example

 

and don´t be nervous!! you get the chance to show the audience what you love and you will feel amazing once you are on the stage 😉

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one of my friends has been to a workshop with her. she explains much more details than in the tutorial 😉 you will have a lot fun with her and learn a lot! she teached the janeiro and no handed jade in this one. and I think no handstand tricks…
and normally they have alternatives if someone isn´t ready for a trick, so don´t worry 😉

 

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The pole jams are all on facebook. you can send me a friend invite and I can invite you to all. then you will be able to see all the details 🙂

here´s my fb account: http://www.facebook.com/julia.wahl.7547

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there are more pole jams planned 😉

18th and 19th of august in Leipzig

2nd of september in Bad Schussenried

29th and 30th of september in Nuremberg (that´s the one Jelli was talking about)

13th and 14th of october in Düsseldorf

You are welcome to all pole jams!

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I love how smooth the girl moves, this makes it so fascinating! 
I´ve already seen a few German Wheels (maybe because I´m from Germany ^^), but only in circuses.