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All terms list
A deep inversion where legs extend overhead and toes reach toward or touch the floor behind the head.
A simplified variation of pigeon pose, often performed in vinyasa classes, focusing on outer hip release without deep backbend.
A group of three muscles at the back of the thigh is responsible for hip extension and knee flexion.
Any pole position executed without the use of the hands, relying entirely on leg grip, hip pinch, torso pressure, or armpit grip. Includes hangs, sits, and inverted holds. A major confidence milestone for many dancers.
A powerful inverted hold where the dancer balances upside-down while pushing through the arms. Often the gateway to elite skills like deadlift handsprings, Aysas, and static or spin handspring combinations. Requires exceptional shoulder and core strength.
A handstand performed with support from the pole for balance. Useful as a progression toward handsprings, Aysas, and freestanding handstands.
A leaning or hanging position where the dancer supports their body weight using arm grip while the torso angles backward in a curved or extended shape.
A full split pose with one leg forward and the other extending backward.
Historically, Hatha Yoga refers to physical practices - postures, breathwork, mudras, and cleansing rituals - designed to balance solar (ha) and lunar (tha) energies.
One of the foundational texts of Hatha Yoga, written by Swami Swatmarama.
A type of cholesterol that helps remove excess cholesterol from blood vessels.
Any pose that expands the front body, lifts the chest, and opens the thoracic spine.
A dynamic movement where the dancer brings their heels together mid-air to produce a sharp “clack” sound. Requires precise timing and leg control. Often used in exotic or heels-based pole styles.
A high-difficulty inverted move where the dancer hangs from the pole by the heels of their platform boots. Requires precise placement, strong core, and absolute confidence in grip.
When the heel makes initial contact with the ground during walking or running.
A spin where the legs extend outward in opposite directions, creating a helicopter blade-like silhouette while rotating around the pole.
A flowing spin where the dancer rotates around the pole while the legs curl and uncurl in a spiral-like pattern. On spin pole, it creates a mesmerising helix effect.