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All terms list
A sideways-facing split-line pose where the pole presses into the side body or hip, and the legs extend into a steep, vertical split shape. Named after the elegant, elongated poses often found in Gainsborough portraits. Usually performed on spin pole for
The sequence of movements that occur during walking or running, including heel strike, mid-stance, and toe-off.
Foods, herbs, or supplements believed to boost breast milk supply.
Ganesha, the elephant-headed deity, symbolises the removal of obstacles, new beginnings, protection, and wisdom.
A compact seated balance where the knees tuck into the armpits and feet cross in front of the body, often performed in Ashtanga’s primary series.
One of the main calf muscles responsible for plantarflexion (pointing the foot).
One of the two foundational leg hangs (the other is Scorpio). The outside leg hooks around the pole while the torso leans away, creating a slightly arched, side-facing hang. Often used as an entry into countless inverted tricks.
Fitness programming that considers women’s physiology, hormones, cycle patterns, biomechanics, and recovery needs.
A semi-seated trick where both thighs squeeze the pole while the hands hold above, creating a compact shape resembling a genie sitting cross-legged. Often used as a transition point.
A dramatic drop from a genie-like position where the dancer loosens thigh grip and slides downward into a seated or extended shape, catching the pole at the end.
One of the three major classical Hatha Yoga texts (with Hatha Yoga Pradipika and Shiva Samhita).
Refers to specific postures emphasised by the Ghosh tradition, including fixed standing poses, backbends, and strength-based postures.
A less common seated twist where legs fold beneath the body in a compact position while the torso rotates
A specialised elbow grip named after pole athlete Alethea Austin (née Gibson), where the elbow hooks behind the pole and the body rotates outward. Provides stability for handsprings, Aysas, and advanced spins.
One of the most important spiritual texts in yoga, framed as a conversation between Krishna and Arjuna.
Exercises that "wake up" glute muscles before training to ensure they fire effectively during larger movements.
A major hip extensor is responsible for power, posture, and athletic movement.