Twisted Ballerina

In this version of the Ballerina, the front of the armpit is against the pole and the same hand is gripping the same foot. The chest and hips are open, allowing the back to rest against the pole with the opposite leg and arm being the points of contact instead of the same side points of contact in Ballerina. You’ll learn a few variations including Capezio and spinning pole!

You may find one of the Ballerinas easier than the other, so work on whichever is most comfortable for you at first. If you’d like a week-long plan to follow to improve your ballerina poses, check out my VIP plan for Ballerina.

Sitting twist stretch

Up and over stretch

Pigeon

Butterfly stretch

Shoulder and upper back stretch

Psoas massage

Strengthens: ADDUCTORS / HAMSTRINGS / QUADRICEPS / GLUTES / ERECTOR SPINAE (THE BACK)