Nest (High Nest / Low Nest Position)

Level: Intermediate

Description

A curled, bird's-nest-like semi-inverted pose where the dancer hugs the pole with either leg or torso while tucking the knees toward the chest. Often used as a gentle transitional point or a safe resting position mid-combo.

Muscles Used

• Core
• Hip flexors
• Upper back
• Inner thighs

Typical Use

• Spin pole flow
• Safe mid-combo holding point
• Aerial transitions

Common Mistakes

• Dropping chest too low
• Hips drifting too far from pole
• Weak leg engagement

Safety Notes

Engage inner thighs and core to maintain compactness.

Variations

• High nest
• Low nest
• Nest to butterfly

Anecdotes / Trivia

A favourite among instructors for helping students regain stability during complex combos.