In aerial yoga, silks support your every move as you gracefully glide through poses that develop your core strength, stretch your body, and create a meditative experience. It’s an enchanting experience that offers a unique sense of freedom in the air. However, the fear of falling can often create a mental block that keeps newcomers from fully enjoying this unique practice. Discover how to overcome your fear of falling when starting aerial yoga.

Learn From a Qualified Instructor

Having a supportive and knowledgeable instructor is crucial when beginning your aerial yoga journey. The instructor will guide you through each movement and offer personalized attention. This level of support helps you learn techniques properly and reduces the risk of falls and injuries.

Your trainer will show you how to nail the basics of proper form, helping you feel more secure and steady in the silks. They’ll introduce you to the practice gradually, letting you move forward at your own pace so that you can build confidence without feeling rushed. Plus, you’ll learn essential safety tips, including how to handle controlled falls and use secure harnessing.

Use Quality Equipment

Knowing that your equipment is reliable allows you to focus on your practice rather than worrying about potential mishaps. Before each session, inspect your equipment for signs of wear and make sure everything is securely fastened.

Choosing quality equipment for aerial yoga at home means you’ll have the support you need to learn and progress. For example, a portable, height-adjustable aerial rig offers incredible flexibility, allowing you to set up your session wherever you have space, whether that’s indoors or in your backyard. The height-adjustable feature is perfect for tailoring the rig to your comfort level, making it easier to progress at your own pace.

Aerial yoga requires the following equipment:

• Aerial hammock: A looped fabric suspended from the ceiling, which supports the body in various poses.
• Aerial rig: A versatile structure designed to support aerial equipment, such as hammocks or silks, allowing practitioners to safely perform various poses and exercises.
• Rigging hardware: This consists of secure anchors and mounting devices, such as carabiners, that attach the hammock to structures.
• Crash mats: These are thick, padded mats placed underneath the practice area to provide cushioning and reduce the risk of injury from falls.

Start on the Ground, Then Move Up

Before taking to the air, warm up on the ground with yoga poses. Stretching increases your range of motion, improves circulation, and prepares your body for the sequence of poses and transitions in aerial yoga.

Once you warm up with floor exercises, you can shift to standing yoga poses and use the hammock for arm support. This phase helps you become familiar with how the hammock responds to your body’s movement. Once you feel comfortable, you can try poses such as the downward dog, aerial lunges, aerial planks, chair pose, and inverted bow pose to leverage the hammock’s support more.

Practice Mindfulness and Deep Breathing

Mindfulness and deep breathing are powerful tools for overcoming fear and enhancing focus during aerial yoga. Practicing mindfulness helps you stay present in the moment, reducing anxiety and calming nerves. Meanwhile, deep breathing can soothe your mind and body, allowing you to move with grace and ease.

Integrating these techniques into your practice fosters a sense of peace and clarity. When you encounter moments of hesitation, pause to take a few mindful breaths. Fear can create mental barriers that can hold you back from exploring your full potential in aerial yoga. By shifting your focus through mindfulness and deep breathing, you can overcome these mental obstacles and build confidence in your ability to grow.

Tailor Your Training

Customizing your training to focus on building strength and flexibility is key to overcoming your fear of falling in aerial yoga. Exercises that target your core, upper body, and legs will provide the foundation for sustaining poses and transitions with ease. By developing these muscle groups, you’ll gain the strength you need to maintain stability in the hammock and execute moves with confidence.

Incorporating additional skills such as balance, coordination, and breath control into your routine can further support your journey in aerial yoga. Balance exercises will improve your ability to stay centered in the hammock, while coordination drills enhance your ability to shift seamlessly between poses. Mastering breath control helps you stay calm and focused, maintaining a steady and composed flow throughout your practice.

Take Cues From Your Body

Listening to your body means being attuned to its signals so that you can recognize when to push forward or hold back. Making safe and sustainable progress in aerial yoga requires you to understand your body’s capabilities and respect its current limits.

Here are some tips for practicing aerial yoga at the right level:

• Take breaks when necessary, and don’t push yourself too hard.
• Pay attention to any discomfort or pain and modify poses as needed.
• Focus on proper form and alignment to avoid strain and injury.
• Communicate with your instructor if you feel unsure about a pose or technique.

Visualize Success

Regularly imagining yourself successfully completing poses can boost your confidence and lessen anxiety. This mental rehearsal prepares your mind and body for success, creating a positive mindset toward your practice. It’s a powerful way to overcome the negative mindset fear tries to create.

Before attempting a new pose, spend a few moments visualizing the steps involved and the feeling of accomplishment. This practice primes your mind for positive outcomes and reinforces your belief in your abilities.

Celebrate Every Success

Acknowledge and celebrate each milestone, no matter how small. This positive reinforcement encourages you to continue progressing and builds your confidence over time. Celebrating successes, such as mastering a basic pose or overcoming a moment of fear, fuels your motivation to keep pushing forward.

Set realistic goals for each session and take pride in your achievements, no matter the scale. These moments of celebration create a sense of progress and accomplishment, reminding you of the joy and growth that aerial yoga brings. With each success, you’ll find yourself more eager to tackle new challenges.

Finding your groove in aerial yoga starts with quality instruction, dependable equipment, and mental focus. As you train, building physical strength, practicing mindful breathing, and visualizing success will aid in developing confidence. Finally, recognize and celebrate all your success to reflect on your progress and stay motivated to continue the journey.

Your aerial pole provides a platform for acrobatic moves and strength training exercises. When the pole is in good condition, it provides reliable support for enhancing strength, flexibility, and coordination. Maintaining a clean aerial pole is essential for enhancing your experience and safety. Discover the top seven reasons to keep your aerial pole clean and maintain your pole to make the most of your workouts.

Personal Safety

Your personal safety should always be a top priority when practicing pole dancing. Slipping can lead to serious injuries, and a clean pole minimizes this risk. Without regular cleaning, sweat, body oils, and dust can accumulate on the pole, creating a slippery surface that compromises your grip.

As a bonus, when you feel confident about your grip on the pole, you can push your limits and explore more challenging moves without fear. Keep the pole clean to be safe and create a workout space where you can thrive!

Pole Longevity

Regular cleaning helps prevent grime buildup that can deteriorate the pole’s material over time. This is particularly true if your pole is made of chrome or brass, as these materials can tarnish if not properly maintained. By keeping your pole clean, you can maintain its condition for years to come.

Neglecting to clean your aerial pole can result in permanent damage, including scratches and corrosion. This damage can be costly to repair or replace. The imperfections also create a rough surface that increases your risk of injury and makes it harder to maintain a secure grip. Read your pole manufacturer’s instructions carefully to learn how to keep the pole clean.

Easier Maintenance

One of the best reasons to keep your aerial pole clean is that routine cleaning saves time. When dirt and grime accumulate, they can become more challenging to remove, requiring more time and effort. By cleaning your pole regularly, you make the task much more manageable.

In general, you can clean your aerial pole using the following steps:

• Choose the right cleaning materials. Use a soft, lint-free cloth or microfiber towel to avoid scratching the pole’s surface. Opt for a mild cleaning solution or a mixture of water and gentle soap.
• Avoid harsh chemicals. Steer clear of abrasive cleaners, bleach, or any products containing alcohol, as they can damage the pole’s finish and reduce its lifespan.
• Wipe after each use. Wipe down the pole after each use to remove sweat and oils, preventing buildup that can affect grip and safety.
• Inspect the pole while cleaning. As you clean, check for any signs of wear, corrosion, or damage to ensure the pole is safe for use.
• Focus on high-touch areas. Pay special attention to areas that are frequently gripped or spun on, as they may accumulate more dirt and oils.
• Take safety precautions. Ensure the pole is securely installed and locked in place before cleaning to avoid accidents. Use a stable step stool or ladder if needed to reach higher sections safely.
• Let it dry. After cleaning, make sure the pole is completely dry before use to ensure optimal grip and prevent slips.

Improved Performance

A clean pole can significantly boost your performance by enhancing your grip and control. When the pole is free of residue, your hands and body can maintain a firm hold, allowing you to execute moves with greater precision. Whether you’re learning foundational skills or practicing advanced moves, a clean pole will give you the best grip and stability.

Additionally, a clean pole contributes to a more consistent practice session. Imagine having to stop mid-routine to wipe off sweat or dust—it’s not only disruptive, but it also takes you out of a flow state. By starting with a clean pole, you eliminate these interruptions and get to enjoy a smoother and more focused practice.

Aesthetics

Let’s face it—a clean pole simply looks better. A sparkling, well-maintained pole enhances the overall ambience of your practice space, making it more inviting and motivating. Whether you’re practicing at home or in a studio, a clean pole adds a touch of professionalism and elegance to your environment.

A clean pole fitness pole for home also looks better in photos and videos. If you document your pole dancing journey on social media or for personal review, a clean pole can improve the quality of your footage. Keeping your equipment in good condition shows your dedication to the art and presents you in the best possible light.

Tips for a Beautiful Workout Space

To create an inviting and motivating pole workout space at home, start by illuminating the area with natural light or soft ambient lighting. Add mirrors to make the room appear larger and to make it easier to check your form. Personalize the space with plants, colorful wall art, and other accessories that inspire you. Lastly, keep the space organized and clutter-free to encourage focus and serenity.

Hygiene

Sweat, skin cells, and other contaminants can accumulate on the pole and create an unsanitary environment. Regular cleaning with the right products helps eliminate these contaminants.

Dirty poles can harbor bacteria and other pathogens, which can transfer to your skin during practice. This is especially concerning if you have any cuts or abrasions. Meanwhile, a hygienic pole helps prevent skin irritations and infections, leading to better practice sessions.

Professionalism

A clean pole reflects your commitment to your craft. Whether you’re a student, instructor, or performer, maintaining a clean pole demonstrates professionalism and respect for the art of pole dancing.

Professionalism also extends to setting a positive example for others. If you practice in a shared space, your commitment to cleanliness can inspire others to follow suit, fostering a community where everyone takes pride in their equipment. Instructors, in particular, can set a strong example for their students by emphasizing the importance of maintaining a clean and well-cared-for pole.

A clean aerial pole makes practice safer and helps you reach your goals faster. Cleaning is an important maintenance task that will keep your pole in great condition for as long as possible. A shining pole also helps make your workout space more beautiful and inviting, which can help you have more fun and stay engaged. Be sure to clean the pole after every workout to enjoy all these benefits.

People have long misunderstood and stigmatized pole dancing. Over the years, pole dancing has transformed from a niche art form into a mainstream fitness and artistic pursuit, challenging outdated stereotypes. Despite these changes, is there still a stigma surrounding pole dancing? Discover how perceptions of this form of dance have shifted dramatically.

Historical Context of Pole Dancing

We can trace pole dancing’s roots back to ancient cultures in modern-day India and China, where poles were involved in various rituals and performances focused on acrobatic skills and strength. Over time, particularly in Western societies, we began to associate it with exotic dancing in the early 20th century. This association has contributed to the stigma that pole dancing is solely a form of adult entertainment.

Since the 20th century, Western societies have viewed pole dancing through a narrow lens, often equating it with moral indecency. Its prevalence in strip clubs and other adult entertainment venues fueled these perceptions.

The Evolution of Pole Dancing

Public perception of pole dancing has undergone a significant transformation, emerging as a respected fitness regimen and art form. Enthusiasts and athletes alike have embraced its challenging physical demands and artistic potential. This shift has helped redefine pole dancing and broaden its acceptance beyond exotic entertainment.

Key milestones in pole dancing’s acceptance include its introduction into mainstream fitness studios and competitions. Organizations like the International Pole Sports Federation (IPSF) have worked to standardize pole sports, further legitimizing its status as a competitive and artistic discipline. These efforts have contributed to a growing recognition of pole dancing as a multifaceted practice.

Pole Dancing as a Fitness Phenomenon

Pole dancing offers numerous physical and mental health benefits, making it an appealing option for fitness enthusiasts.

Pole fitness is a dynamic workout that provides the following health benefits:

• Pole fitness builds significant upper body and core strength through various challenging moves.
• Pole exercises increase flexibility, aiding in graceful movements and reducing injury risk.
• Pole dancing provides a cardiovascular workout that enhances overall fitness levels.
• Pole exercises tone and define muscles, especially in the arms, shoulders, and abdomen.
• The discipline’s spins and routines develop balance and coordination.
• Pole workouts aid in burning calories and managing weight.
• Pole dancing strengthens muscles that support good posture, reducing back pain.

Beyond its physical benefits, pole dancing also provides mental health advantages, such as increased self-confidence and stress relief. Participants often report feeling empowered and accomplished after mastering challenging moves. These positive effects contribute to the growing popularity of pole dancing as a fitness activity.

Artistic Expression Through Pole Dancing

Another factor helping to remove the stigma surrounding pole dancing is growing awareness of the practice as a form of artistic expression. Pole dancing showcases the creativity and skill of its practitioners. Artistic pole dancing emphasizes fluid transitions and graceful lines that showcase the dancer’s skill and control. Dancers use the pole as a medium to convey emotions, tell stories, and create visually stunning performances.

Competitions like the Pole World Cup and performances in talent shows have brought pole dancing to a wider audience. These platforms have showcased the beauty and artistry of pole dancing, further challenging outdated stereotypes.

Current Perceptions and Misconceptions

Despite its evolution, pole dancing still faces misconceptions and biases in some quarters. Critics often misunderstand the intent and dedication required to excel in this demanding discipline. These misconceptions can undermine the achievements of pole dancers and perpetuate outdated stereotypes.

However, within the pole dancing community, there’s a strong sense of camaraderie and mutual respect. Practitioners support one another and celebrate each other’s successes, fostering a positive and inclusive environment. This supportive atmosphere helps to counteract negative perceptions and promotes a more accurate understanding of pole dancing.

Empowerment Through Community

We often celebrate pole dancing communities for their inclusive and welcoming nature. They provide a safe space for individuals of all backgrounds to express themselves and connect through a shared passion. By embracing diversity and encouraging self-expression, these groups break down societal barriers and promote acceptance, making them a refuge for many who may feel marginalized elsewhere.

Participating in pole dancing can teach invaluable lessons about empowerment, commitment, and dedication. As individuals progress in their pole journey, they gain confidence in their abilities and learn to appreciate their bodies for their strength and resilience.

The discipline required to master complex routines fosters a strong sense of commitment and perseverance, qualities that often extend beyond the dance studio. Participants build physical strength and cultivate inner self-assurance.

Efforts To Change Perceptions

Educational programs and workshops aim to inform the public about the many facets of pole dancing. These efforts help to dispel myths and promote a more nuanced understanding of the practice.

Community events and advocacy efforts also play a crucial role in changing perceptions. Showcases, competitions, and public performances provide opportunities for the broader community to experience pole dancing firsthand.

Studio vs. At-Home Pole Dancing

Practicing pole dancing in a studio offers a structured environment with access to professional instruction and a community of fellow dancers. Studios often provide a variety of classes catering to different skill levels, so participants receive tailored guidance and support. However, the cost of classes and potential scheduling conflicts can be a drawback for some individuals.

On the other hand, practicing pole dancing at home provides flexibility and convenience, allowing participants to work out at their own pace and schedule. Online tutorials and virtual classes can offer guidance and keep dancers connected with the broader pole community. You can set up a portable dance pole and stage to create a stable, quality setup in your home. When you finish dancing, you can break down the equipment and store it away to keep your space clutter-free.

Embracing Pole Dancing: A New Perspective

Pole dancing offers a fresh and modern perspective on fitness and artistic expression. It challenges conventional notions of what exercise and dance can be. Pole exercises encourage participants to step outside their comfort zones, build strength, and develop new skills. This approach to blending fitness strength and creativity makes pole dancing an appealing option for those seeking a fun way to work out and build confidence.

Misconceptions still exist, but the growing community of enthusiasts is shifting perceptions. Consider trying a pole dancing class or installing a pole at home to begin an empowering journey of personal growth and self-discovery.

Having your own aerial gym at home offers the flexibility to practice on your own schedule in the comfort of a personalized space. A well-organized home gym minimizes the risk of injury and creates an inspiring environment that enhances your focus. Design a motivating workout space with these four tips for setting up your own at-home aerial gym.

Choose the Right Area

Selecting a room with enough floor space and ceiling height is crucial for safe, free movement. A ceiling height of 10–12 feet provides sufficient space for aerial movements and tricks. This height gives you enough clearance to safely perform a variety of aerial exercises without the risk of hitting the ceiling. If your ceiling is 8 feet tall, you can still use an aerial pole, but your range of motion will be limited and certain tricks that require more height may not be feasible.

In terms of floor area, aim for a minimum of eight feet of unobstructed space all the way around the pole. This provides ample room for warm-up exercises and safe dismounts while also ensuring that furniture and walls do not restrict your movements.

Invest in a Quality Pole

A high-quality pole gives you a stable base that can withstand the dynamic movements involved in aerial exercises. Whatever your level of experience, investing in sturdy pole fitness equipment is essential for safe and effective aerial workouts.

Consider these factors when shopping for aerial poles:

• Load stability: Each pole will have specifications that indicate its weight limit and stability ratings, which are necessary to ensure the pole remains securely in place during use.
• Width and diameter: Thinner poles are often better for those with smaller hands, while thicker poles can provide additional stability and strength for more advanced moves.
• Finish: The pole’s finish can affect grip levels.
• Portability and installation: If you plan to move your pole frequently or store it away, look for portable options that are easy to assemble and disassemble.

Mount the Pole Securely

Securing the pole correctly is critical to setting up a stable and reliable at-home aerial gym. Follow the installation guidelines and video tutorials to attach the pole to the ceiling and floor.

Proper mounting involves using the right hardware and ensuring everything is tightly secured to prevent any wobbling or shifting. Regularly inspect your setup and tighten loose screws to ensure that all components remain secure over time.

Adjust the Room’s Mood

Design your dream aerial gym with a few key elements to make your space safe and motivating. Start by making sure your area is free from distractions and hazards. Clearing away clutter not only boosts safety but also helps you focus on your practice. Good lighting is crucial, too—controlling natural light levels or using adjustable LED lights allows you to customize the ambience of the room.

Adding mirrors can be a game-changer for self-correction and perfecting your techniques. With mirrors, you can see your body positioning in real time and make necessary tweaks to improve your moves. Finally, you can curate a playlist that energizes you and complements your session.

By choosing the right space, investing in quality equipment, securely mounting the pole, and creating an inspiring atmosphere, you set the foundation for a successful practice environment. Embrace this opportunity to cultivate your aerial skills at your own pace and enjoy the journey of growth and creativity.

Mental health refers to our emotional, psychological, and social well-being. It affects how we think, feel, and act in our daily lives while influencing our decision-making, how we cope with stress, and our relationships.

Pole dancing combines strength, flexibility, and coordination, making it a dynamic and engaging way to exercise and express creativity. Explore how pole dancing improves your mental health to understand the benefits of this workout and performance art.

Boosts Self-Confidence

Participating in pole dancing can boost your self-confidence. The complex moves may initially seem daunting, but with practice, you’ll witness your own progress and feel a greater sense of empowerment and self-assurance! Over time, consistently pushing your limits in pole dancing makes you more resilient.

Your newfound confidence won’t stay in the studio; it spills into parts of everyday life. Being sure of your abilities can make you more willing to take on new challenges, whether it’s in your personal or professional life.

Reduces Stress

Pole dancing is an excellent stress reliever. Physical activity triggers the release of endorphins, the body’s natural mood elevators. When you’re swinging, spinning, and climbing on aerial fitness equipment, the endorphins reduce stress and anxiety, leaving you feeling more relaxed and content.

The rhythmic movements and music create a therapeutic experience. Each session allows you to escape from daily stresses and immerse yourself in the physical routines. Taking a break from responsibilities can positively affect your mental state and help you look at life with optimism.

Enhances Body Positivity

Pole dancing encourages a positive view of your body. As you engage in routines that highlight strength and flexibility, you’ll appreciate your body’s capabilities and inherent beauty. This outlook fosters a more positive body image and supports self-acceptance.

The community aspect of pole dancing also plays a role in promoting body positivity. Among your fellow dancers, you’ll feel an atmosphere of support and acceptance that encourages you to love and appreciate your own body.

Promotes Mindfulness

Practicing pole dancing requires your full concentration, which promotes mindfulness. The demanding nature of the moves means you must focus entirely on your body’s movements and the present moment. A heightened state of awareness can result in improved mental clarity and reduced anxiety.

Mindfulness achieved through pole dancing also helps in managing emotions. By focusing on the present, you’re less likely to dwell on past mistakes or future uncertainties. Mental discipline can lead to a more balanced emotional state, enabling you to handle life’s challenges with a clear head.

Pole dancing can holistically improve your mental health in many ways. Its benefits extend beyond the physical, providing valuable tools for managing your mental well-being. By incorporating this dynamic activity into your fitness routine, you can enjoy a healthier, more balanced life.

Aerial fitness is an exhilarating and unique workout that combines strength, flexibility, and artistry. Using poles, silks, hoops (lyra), and trapeze, you can perform gravity-defying moves that tone your body. And they’re a ton of fun! Here are six things for beginners to know about aerial fitness.

The Different Types of Aerial Fitness

Aerial fitness blends elements of dance and acrobatics. There are several kinds of aerial fitness exercises, and each offers a unique way to explore movement and creativity in the air. Despite their differences, all these disciplines share a focus on building core strength and body awareness.

Aerial Hoop (Lyra)

The aerial hoop, or lyra, is a circular apparatus that allows for graceful spins, poses, and stunning transitions. Training on the lyra builds core strength and improves balance, making it an excellent choice for those seeking to develop fluid movements and artistic expression in their workouts.

Aerial Silks

Aerial silks involve climbing and performing acrobatics while suspended from long pieces of fabric. Aerial silks significantly improve your coordination as you learn to control your movements in the air.

Aerial Yoga

Aerial yoga utilizes a hammock or sling to support traditional yoga poses while allowing you to practice them in mid-air. This approach provides a unique way to experience familiar poses from a new perspective. Aerial yoga is particularly appealing for those seeking a low-impact workout, as it helps reduce strain on the joints and encourages relaxation and mindfulness.

Trapeze

Aerial trapeze combines strength, flexibility, and coordination exercises performed on a suspended bar. Participants use basic techniques to swing, balance, and perform poses on the trapeze. The primary equipment includes a trapeze bar, safety mats, and often a harness or spotting system to ensure safety during practice.

Pole Fitness

Pole fitness combines elements of dance and acrobatics on a vertical workout pole, creating a challenging and empowering workout. This discipline emphasizes core strength, flexibility, and coordination, allowing practitioners to express themselves through unique movements and routines. Pole fitness also promotes body positivity and self-expression, inviting everyone to celebrate their individuality and strength.

Certified Trainers Can Boost Your Skills

When starting your aerial fitness journey, seek guidance from certified aerial fitness instructors. These professionals are trained to teach you the correct techniques and ensure you’re performing moves safely.

Here are some key benefits of training with a certified aerial fitness instructor:

• Certified instructors ensure you learn proper techniques from the start.
• They create a safe training environment by teaching essential safety protocols and equipment use.
• They can tailor workouts to your individual skill level and needs.
• You gain valuable feedback and corrections that help you progress more efficiently.
• They foster a supportive atmosphere, encouraging you to push your limits while feeling safe.
• Their knowledge of aerial fitness can enhance your understanding of the discipline.
• Training with a professional can boost your confidence, motivating you to achieve your aerial goals.

A certified instructor will provide feedback that helps you focus on the right exercises to enhance your performance. In the long run, this instruction creates a solid foundation for more advanced aerial skills.

The Right Equipment Enhances Safety

Safety should always be your top priority when practicing aerial fitness. Use appropriate equipment, such as mats and harnesses, and ensure that your setup is secure and stable. You can follow the equipment manufacturer’s instructions to maintain your apparatus. A safe workout space allows you to focus on learning new skills without the fear of injury.

Tips for Secure, Safe Pole Fitness

Whether you’re using silks, a hoop, or a pole, different apparatuses come with their own unique challenges and requirements. Regardless of the discipline, you’ll enjoy a fulfilling workout by prioritizing safety.

For those engaged in pole fitness, here are some important safety tips to keep in mind to ensure secure and effective workouts:

• Make sure there is at least 6 feet of clearance around the pole to avoid collisions.
• Always do warm-up exercises to prepare your muscles and joints for the demands of pole fitness.
• Check the stability of the pole before each session to confirm it is securely installed and safe for use.
• Use crash pads or mats beneath the pole to soften falls and increase safety during practice.
• Practice basic moves and transitions before advancing to more complex techniques.
• Maintain awareness of your surroundings.
• Listen to your body and take breaks as needed to avoid injury.
• Stay hydrated and nourished to maintain your energy levels.

Focus on Building Core Strength and Flexibility

Core strength and flexibility are essential for anyone practicing aerial fitness. A strong core supports your body during aerial moves, helping you maintain control and balance. You can do exercises such as planks, leg raises, and yoga stretches to improve these areas.

Flexibility enhances your ability to perform various aerial poses and transitions smoothly. Regular stretching and mobility exercises will increase your range of motion, making it easier to do complex moves. By focusing on core strength and flexibility, you’ll build a solid physical foundation that will benefit all aspects of your aerial practice.

Consistency in Practice is Crucial

Beginners should also know that consistency is key to making progress in aerial fitness. Regular practice sessions help build endurance, improve muscle memory, and increase overall strength.

How often you should practice can vary based on your skill level and fitness goals. Beginners may benefit from two to three sessions a week, which allows for adequate recovery time and skill development, while intermediate practitioners might aim for three to four sessions a week to refine techniques and build strength. Advanced aerialists often practice 4 to 6 times per week, focusing on mastering complex moves and enhancing performance through consistent training.

Progress Requires Patience

Practicing patience in aerial fitness is essential for long-term success and enjoyment. One effective tip is to set realistic, incremental goals that focus on specific skills or techniques, which can help you appreciate the small victories along the way. You can also keep a journal of your progress to visually track how far you’ve come and celebrate your improvements.

Mastery at any level takes time and effort, and encountering challenges along the way is perfectly normal. Having a positive mindset—focusing on effort rather than perfection—will help you stay committed and engaged.

Aerial fitness includes various exercise disciplines that combine strength, flexibility, and creativity. Safe equipment and techniques, consistent practice, and proper instruction can significantly enhance your experience and progress. Core strength and flexibility lay the groundwork for mastering advanced moves. Embrace the journey with patience and positivity, and you’ll become stronger and more confident.

Nourish your Creativity & Let your Freestyle Flow
By Dani Atkins

Do you find your students becoming stuck? Feeling unchallenged creatively? Do your students find
freestyling a challenge? It can be tough to keep things fresh for both instructors and students.
As an instructor you might find your cup of creativity feeling a little light due to constantly trying to keep things new in interesting for your students. Constantly creating lesson plans and full choreographies can be taxing especially if you are trying to keep up with the latest social media trends to flood your students’ minds.

As a student, one can start to find class becoming stale and start to lose interest but what students need to understand, repetition builds skill. The best way to master a move is thru repetition; practice makes progress and progress isn’t linear. When asking fellow dancers why they think free styling is important here’s what they had to say.

“The ultimate goal of a dancer is to take all of it and be able to speak through movement. Expressing
ourselves, feelings and thoughts through movement rather than words is kind of like fully body sign
language. Once you learn the language of movement you can speak if more fluently”

– Sandra @twist_of_fatefitness

“Free styling allows you to come up with something creative without the pressure of nailing a set combo or choreography”

– Ashley @polejciak

“If we aren’t willing to experiment with how our bodies like to move, we will never develop our own
aesthetic and flow. Free styling can be messy but empowering for finding your unique style. While keeping structure in mind, it is important to nourish the creative spark inside each dancer. Free styling can help a dancer tap into their sensual and uncontrolled side, just waiting to be unlocked. Unstructured movement can help a dancer learn to allow their bodies to follow their natural pathways. Free flow dancing can lead to discovering moves or sequences that you might not have discovered or thought of before when following a structured plan. The pressure of hitting a certain count or mark can be a lot and free styling removes those pressures which could be causing fear in the mind for your students. I don’t want to just dance like my coaches, I want to dance how my body feels best. Freestyle allows you to live in your own moment rather than be a copy of another.”

– Krissy @strykeabows

Free styling can be interactive with partners, an entire group or be a solo activity.

Here are Six methods to help stimulate freestyle movement within your classes

Magic Mirror

Partner Activity; This can be done free standing or using poles.
Partner up your students and select a song. Partners must maintain eye contact with each other as they dance. Partners will take turns leading while the other follows and the pathways will continue to form, alternating who leads and follows.

Build-a-combo

Group activity; This can be done as a floor class or as a pole class. The instructor will start the class off with a move or sequence. Then each member will contribute a select move one by one.
If need be the instructor will break down the suggested move but also provide a regression for those
students who might need one. Once a combo has been created have the class experiment with their tempo by speeding up their movement as well as slowing down and not rushing things by milk each movement.

Don’t Let Go

Prolonged Contact; Solo Activity.
Have your students focus on keeping a specific body part connected with the pole or floor at all times. For example, where will your movement take you if you must keep your leg connected the entire time or were unable to remove one hand the whole time you dance. Students will find themselves in new pathways, some may even find themself stuck and having that challenge of discovering how they might escape. Example; You must keep one foot connected to the floor at all times. Create new windows to thread your body thru and find new ways to transition from move to move.

Ice-olated Incident

Focused Movement; Solo Activity; Can be done free standing or using poles. Focusing on a
certain movement can help a student understand the mechanics that make a movement work.
It can help a dancer feel more connected with the moves. Instruct your students to focus their
movements on a specific body part. Let all action stem from that body part, let it led the way.
For example, the focused move is Rolls- body rolls, head rolls, shoulder rolls etc. Let the rolling action lead your body and follow it thru. How will your movement develop when you don’t cut your pathway short?

Blackout

Solo activity: Can be done as a floor or pole exercise. Everyone is blind folded taking away their
sense of sight while increasing their sense of touch. Students must literally FEEL their movements happening. This will take a little bit more trust on their part as they can’t see themselves in the mirror and must rely on instinct. Instead of seeing, what you should do, students are able to feel how their bodies are connecting. There  is no pressure you having anyone watching you or you watching others.

Emotional Rollercoaster

Solo or group, Floor or Pole; Instruct your students to portray an emotion or action thru their
dancing. Can you be fluid like the water flowing between the rocks? Embody the cold harsh winds of the mountains. Dance to the feeling of sadness or admiration. What happens when you dance the same movements but with two different emotions, how some movements will soften while others will become harsh. When you put emotion behind your movements you give life to your dancing. This allows your students to personalize their movements and truly make things their own.
You can aid your students by song choice, music can play an important part in free styling.

“I like the mind/body connection and the ability to express and interpret the music.”

– Elaine, @eli_try

During the final dance students should be adding their own spice or magic. You have given them the
movements, now it is the time to make them their own. Encourage your students to personalize their movements by add their unique style. I always tell my students as long as you are using proper grip, technique and or stance that everything else is subjective. Dance is ultimately about experimenting with different styles and finding how your body likes to naturally express flow.

Strippers are Workers (SAW) is a dancer-led organization that fights to raise Washington strip club industry standards and create a dancer focused community. WA dancers are facing a predatory business model that strips workers of rights and fair pay, and dancers deserve to work equitably, safely, and sustainably.

After successfully passing basic industry safety and security measures in a 2019 bill HB 1756, SAW is now introducing their Strippers’ Bill of Rights bill in the 2024 legislative session. Through building consensus with hundreds of dancers across the state, they developed a policy that will make massive changes to their industry and establish basic workers’ rights and protections. 

The 2024 bill includes minimum club security staffing, decriminalizing a dancers’ standard night of work, mandatory club employee training, anti-discrimination protections, and a cap on what fees clubs can charge dancers while also eliminating the practice of indebting dancers to clubs. The bill will also end the alcohol prohibition in WA strip clubs, which means that dancers won’t be clubs’ only source of profit, and the increased funds will go towards better protections for dancers. 

The strip club industry is already an industry that lacks workers’ rights, and WA is a notoriously difficult and slow place to dance. SAW’s bill will create a sustainable business model for clubs, generate a healthier customer base, and revolutionize dancer rights!

To support its organizing efforts, SAW throws Pole Showcase Fundraisers to raise community awareness, get dancers paid, and fund its organizational needs. With the support of X-Pole and their donation of a X-Stage Lite, these fundraisers were made possible- leading to raising thousands of dollars for the org., thousands more in tips for dancers, and the spread of community support for dancers’ rights.

SAW needs continued support to pass its Strippers’ Bill of Rights in January 2024. Click here to purchase tickets for the next Seattle fundraiser on November 29th. Visit strippersareworkers.org to learn more about their organizing and how to support WA dancers!

 

Pole dancing is not only a great way to tone your muscles, but it also has many other benefits that you might not have thought of. This article will explore the benefits of pole dancing and why you should consider purchasing a pole dance pole for your home.

Full-Body Workout

One of the most significant benefits of pole dancing is that it is a full-body workout. Pole dancing requires using almost all your muscles, including your arms, shoulders, back, core, and legs. It is a great way to tone your body and build lean muscle. Unlike traditional gym workouts that can get boring and repetitive after a while, pole dancing is a creative way to increase your heart rate and burn calories.

Improved Flexibility

Pole dancing also helps to improve your flexibility. Many pole dancing moves require stretching your body and holding positions that you might not typically do daily. Over time, this can help to increase your flexibility and range of motion. Improved flexibility can also help to reduce the risk of injury, especially if you participate in other physical activities.

Get fit while having fun

One of the most appealing aspects of pole dancing is that it doesn’t feel like exercise. Pole dancing is a dynamic and engaging, challenging and entertaining activity. Pole dancing requires strength, flexibility, and endurance, so you can get a full-body workout without realizing it. As you progress in your pole dancing journey, you will see improvements in your overall fitness and strength without feeling like you are forcing yourself to work out.

Boost your confidence

Another great benefit of pole dancing is that it can help boost your confidence and self-esteem. Pole dancing requires vulnerability and trust in yourself, which can be empowering and liberating. As you learn new moves and progress in your pole dancing abilities, you will feel a sense of accomplishment and pride that can translate into other areas of your life.

Stress relief

Exercise is a natural stress reliever, and pole dancing is no exception. It can help to reduce stress levels, boost your mood, and improve overall mental health. Pole dancing allows you to focus on the present moment, which can help to calm the mind and reduce anxiety.

Community

Pole dancing classes provide a supportive and encouraging community of like-minded individuals. You’ll find that the community is very welcoming and supportive, which can help to make your pole dancing experience even more enjoyable. It’s a great way to meet new people and make friends while achieving your fitness goals.

To sum it all up, pole dancing is an excellent way to stay fit, healthy, and empowered. It offers a full-body workout, improves flexibility, boosts confidence, promotes cardiovascular health, relieves stress, and provides a supportive community. Whether you’re looking for a new workout routine or want to try something new, pole dancing is a great activity to consider.