How much flexibility do you need for King of Dancer's Pose?

When I got into King of Dancer's pose for the first time I was confused--I had no idea I was anywhere near getting there and was just preparing. I was convinced you needed to have some incredible degree of flexibility absolutely everywhere. And possibly also be a ninja. It always seems those that can do it are human pretzels, after all. Luckily, you need just a few main points of flexibility:



Leg flexibility

You don't need full splits. Really. I haven't done any sort of a stretching routine since before my nine-month-old was born... so my right front splits are missing and if I twist way out of a squared position like I did in the video I am still a handles width away. Obviously, the more the better! The further your legs can split and the  higher you can get your back leg, the less your shoulders need to stretch down and back plus the less your back has to arch. I have about the bare minimum leg flexibility necessary because I can "cheat" with my very flexi shoulders and back.

Back flexibility

Try this: stand next to a wall, pole, or other support and stand on one leg. Hold your leg so the thigh is parallel to the floor and your foot is pointed to the ceiling. Push your chest out and up and your toes to the ceiling (or to the stars, that's what I like to think of). Does your back resist the position? How much? You need to be able to hold this position, more or less. (More if you want to breathe I it, less to just snap a picture and celebrate. And yes, both are huge accomplishment!) A good indicator that you have enough flexibility for it is being able to do a nice backend like wheel pose (usually called a bridge but wheel pose is really like cow pose upside-down). If you're still working on it, keep faith that you will get there gradually.

Shoulder and arm flexibility

From what I hear, this is the major stumbling block for most. You absolutely do not want to force your shoulders into this. I can grasp my hands behind my back easily and without a warm up so I recommend that if you are working towards shoulder flexibility you should warm up with arm rolls, arm and shoulder stretches, and only then go for it. If you have better leg flexibility than I do you will not need as much shoulder flexibility. You do absolutely need to be able to do an external rotation of the shoulder (that's the twisting motion I make with my shoulder). Biceps also need to be flexible--your biceps need to allow your hand to move down your back and then stretch away from your back.

This pose may seem daunting, but do not underestimate the value of repetition for this one. Trying it out gives you a better indicator of which areas need the most work on your body and gets your brain trained for making the right motions. Remember that a lot is going on in this one, with different muscle groups working together so you can get it even with slightly less flexible areas. Keep at it and you'll get there!

I lost flexibility! Now what?

So you've been working hard at getting crazy flexy when life happens. Suddenly there is no time for stretching, or you have health issues, or just plain old fall off the wagon. Lost splits, back flexibility--it happens. But now what?

 It's time to find motivation again. 

 For some people, this might mean watching videos of your favorite muses or searching flexy pictures. Maybe you just need to listen to the right music, like the songs your favorite flexible dancers perform to. For me it is most helpful to combine those ideas with scheduling time to stretch. Just do it. Stretching for the sake of repeating tried-and-true stretches and for that happy, good stretching pain.

Don't look back.

The splits I could get before,
without a proper warmup.
Taken in chat (hence mess + blurriness)

This is horrible for me since I have a couple fuzzy pictures of myself in my front

Weekend Crush: Anastasia Skukhtorova

Welcome to the first of a series of blog posts we are calling our "Weekend Crush." Every weekend we will blog about someone notable for fitness or flexibility, why they inspire us, and, occasionally, have stolen our flexy loving hearts.

Anastasia's Pole Art 2011 video was featured in the little YouTube stalker-like "recommended for you" column. She was my first definition of poling, with tricks, and she is the first one that made me love pole dance. (Emotioncatcher made me want pole dance and believe it was possible.)

Why Stretch? Ways Stretching Has Improved My Life

Since many of us are pole dancers at Flexines, we all stretch in the hopes that, one day, we'll nail our favorite moves, like Scorpion or Extended Allegra. Stretching has had some other benefits for me, and I hope that sharing them with you might help you enjoy your stretching a bit more.

Stretching & Decreased Back Pain

I spend a lot of time online. Seriously. I work, play, go to school, and stretch here, among many other things. Add that to school days, couch potato time, and my nasty little habit of carrying a side bag, only on my right shoulder, and it is no surprise my lower back knots up. Before I used to have to weedle hubby into massaging out the knots--quite the chore for him because the entire time I squirm and scold him that it hurts lol :) Muscle relaxers work quickly, but I don't like to depend on medication. Tylenol Precise heat patches work amazingly, but take time to heat up.

Enter stretching.

"Cobra" (c) 2009 by Lululemon Athletica,
CC Attribution 2.0 License

Not leg stretching, that seemed to get my back going right away. Aerial Gypsy recommended, maybe scolded a bit (haha,) that I should stretch everything. I half listened and it helped tremendously. I find that back stretches that stretch me backwards, such as cobra or pidgeon stretch (pushing back,) worked faster than pills and helped longer, if I did enough repetitions. A good self-massage method utilizes your pole. Sit with your back to the pole and roll your back hard into your pole. Try from side to side and top to bottom to pinpoint the knot, then push into that spot to knead it out.