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All terms list
A foundational beginner spin where the inside leg hooks behind the pole while the body rotates outward into a circular motion. Creates a gentle, flowing spin commonly used in warm-ups and choreo.
A controlled rotation of the body around the pole achieved through body momentum and leverage on a static pole. Unlike spin pole, the dancer creates all rotation manually.
A torso extension move involving controlled arching of the spine either on the floor or while holding the pole. Used for flexibility transitions and aesthetic lines.
A seated posture where the soles of the feet come together and knees open outward.
A foundational arm balance where knees rest on upper arms and body leans forward until the feet lift.
Training designed to improve your body’s ability to stay stable during movement. Includes unilateral exercises, wobble boards, single-leg balances, and dynamic stability drills.
A resting posture where the hips sink to the heels and the forehead rests on the mat.
A signature pole pose where the dancer places both feet against the pole and rotates the torso to face outward, creating a beautiful twisted shape. Requires flexibility in the spine and shoulders.
Internal muscular and energetic "locks" that direct the flow of prana.
A stylised inverted shape with the legs bent and crossed while the torso arches away from the pole, creating a "twisted" silhouetted effect.
The number of calories your body needs to maintain basic life functions at rest (breathing, circulation, cell repair).
A category of movement performed primarily on or near the floor. Includes slides, turns, low spins, body waves, and knee work. Extremely common in exotic and contemporary pol
A spin where the dancer’s legs swoop into a “basket” position - knees bent, feet together floating behind the body - while rotating around the pole.
An inverted hang where the dancer hooks both knees around the pole and releases the hands, hanging upside down freely.
Breathing deeply into the diaphragm so the belly expands on the inhale and softens on the exhale.
A pivoting spin where the pole rolls across the dancer’s stomach as they rotate in a circular arc, maintaining constant contact through the torso.
Hormones released during exercise that reduce pain perception and boost mood.
A heart-centred yogic path focusing on devotion, love, and surrender.
A vigorous breathing practice involving powerful inhalations and exhalations.
A calming breath technique involving a soft humming sound on the exhale. Excellent for anxiety and insomnia.