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All terms list
A controlled spinal shape resembling the letter "C," achieved by scooping the pelvis under and rounding the spine. Used in transitions, spins, and basework to create soft, flowing movement.
A grip where the arm wraps around the pole with the elbow high and close to the head - similar to holding a cable above your shoulder. Used in spins and supported shapes.
A training style using bodyweight movements such as squats, push-ups, dips, planks, handstands, and pull-ups to build strength, mobility, and control.
A controlled reduction in calorie intake to support fat loss while maintaining muscle.
Macronutrients are used for energy, brain function, and athletic performance.
Exercise that raises heart and breathing rate: running, cycling, rowing, elliptical, walking.
A beginner-friendly spin where the body circles the pole with both legs extended outward, mimicking the movement of a carousel horse.
A training format where participants move from one exercise station to the next.
A dynamic mount where the dancer inverts by kicking the legs overhead in a cartwheel-like motion while gripping the pole. Requires strong shoulder engagement and confident inversion technique.
A rhythmic spinal flexion/extension movement to warm the back and improve awareness.
A state of calm stability in body and mind, especially during stress.
A muscular, cylindrical structure connecting the uterus to the vagina.
One of the essential pole spins where the legs bend into a seated or “chair” shape as the body rotates around the pole. Known for its elegance and photogenic silhouette.
Chakras are subtle energy centres aligned along the spine, each governing emotional, psychological, and physical aspects of wellbeing.
An inverted pose where one leg hooks while the torso arches around the pole and the free leg extends behind, creating a distinctive curved line reminiscent of a chameleon gripping a branch.
A cooling breath in which inhalation is done through the left nostril and exhalation through the right.
A gentle, grounding sequence honouring lunar energy
A low push-up position with elbows bent at 90 degrees, body straight from head to heels.