Yoga on pole is a unique and dynamic practice that combines the fluidity and grace of yoga with the strength and flexibility of pole dance. It’s a perfect way to start your day with a refreshing and invigorating workout that not only wakes up your body but also centers your mind. Whether you are new to pole fitness or an experienced practitioner, here is a comprehensive step-by-step guide for a morning break yoga on pole session to help you start your day with grace, flexibility, and strength.
Step 1: Prepare Your Space
Creating a safe and conducive environment for your morning break yoga on pole practice is essential. Start by finding a suitable space in your home or studio where you have enough room to move freely around the pole. Make sure that your pole is properly installed, and check for any loose or slippery parts. It’s also a good idea to wipe down the pole with a clean cloth to remove any sweat or residue that may make it slippery. Safety should always be a top priority in your yoga on pole practice.
Step 2: Warm-up
Warming up your body is crucial before engaging in any physical activity, including yoga on pole. Begin your morning break yoga on pole session with a gentle warm-up to prepare your muscles and joints for movement. You can start with a few minutes of light cardio exercise, such as jogging in place, jumping jacks, or dancing, to increase your heart rate and warm up your muscles. This will also help to awaken your senses and boost your energy levels in the morning.
After your cardio warm-up, incorporate some dynamic stretching exercises to loosen up your joints and improve flexibility. You can perform arm circles, leg swings, neck rolls, and torso twists to mobilize your spine, shoulders, hips, and other major joints. These exercises will help to increase your range of motion, improve blood circulation, and reduce the risk of injury during your yoga on pole practice.
Step 3: Centering and Breathing
Centering yourself and connecting with your breath is an important aspect of any yoga practice, including yoga on pole. It helps you to calm your mind, focus your attention, and prepare yourself mentally and emotionally for your practice. Stand facing the pole with your feet hip-width apart, and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Close your eyes and bring your awareness to your breath, allowing it to slow down and deepen.
You can also incorporate some mindfulness techniques, such as body scans or positive affirmations, to further center yourself and set positive intentions for your practice. This will help you to cultivate a mindful and present moment awareness, which can enhance the overall benefits of your morning break yoga on pole session.
Step 4: Gentle Warm-up on the Pole
Now that your body is warmed up and your mind is centered, it’s time to start incorporating the pole into your practice. Begin with some gentle movements and stretches on the pole to further warm up your body and get accustomed to the pole. You can start with some simple spins or spins with one hand, using the pole as a support to stretch and open up your shoulders, chest, and back.
Experiment with basic pole poses, such as the fireman spin, the chair spin, or the front hook spin, to activate your core and build strength. These poses also help you to get familiar with the grip and stability on the pole, which is essential for more advanced yoga on pole poses. Take your time, and listen to your body as you explore these movements, making sure to engage your core and maintain proper alignment throughout.
Step 5: Sun Salutations on the Pole
Sun salutations, or Surya Namaskar, are a classic sequence of yoga poses that are traditionally performed as a way to greet the sun and start the day with a sense of reverence and gratitude. You can adapt this traditional practice to your yoga on pole routine by incorporating pole elements into the sun salutation sequence.
Start by standing facing the pole with your feet hip-width apart. Inhale as you raise your arms up overhead, and exhale as you fold forward, bringing your hands to the pole and your forehead towards your knees in a forward fold position. Inhale as you step your right foot back into a lunge position, placing your fingertips on the pole for support. Keep your left foot forward and your knee bent at a 90-degree angle, and engage your core to stabilize your body.
On your next inhale, lift your torso up into a low lunge position, extending your arms up alongside the pole. Exhale as you lower your arms down and step your left foot back into a plank pose, aligning your wrists directly under your shoulders and keeping your body in a straight line. You can modify the plank pose by placing your knees on the ground if needed.
From plank pose, inhale as you shift your weight forward and lower your body down into a chaturanga dandasana, or low push-up position, with your elbows bent at a 90-degree angle. Keep your body in a straight line and engage your core and upper body strength. Exhale as you push back up into a plank pose, and then lower your knees down to the ground and lift your hips up into a downward-facing dog position, with your hands gripping the pole and your feet hip-width apart.
Take a few breaths in downward-facing dog, lengthening your spine and pressing your heels down towards the ground. On your next inhale, look forward and step your right foot between your hands into a low lunge position, and then repeat the sequence on the other side, moving from low lunge to plank pose to chaturanga to downward-facing dog.
You can repeat this modified sun salutation sequence for several rounds, synchronizing your breath with your movements, and incorporating the pole as a point of support and stability. Sun salutations on the pole are a great way to warm up your entire body, build strength, and increase flexibility while also incorporating the unique challenges and benefits of pole fitness into your morning break yoga practice.
Step 6: Yoga on Pole Poses
Once you have warmed up your body and practiced sun salutations on the pole, you can start exploring various yoga on pole poses that combine the principles of yoga with the strength and flexibility of pole dance. Here are some examples of poses that you can incorporate into your morning break yoga on pole routine:
- Pole Warrior Pose: Start by standing facing the pole with your feet wide apart and your arms extended out to the sides at shoulder height. Inhale as you turn your left foot out to the side and bend your left knee, keeping your right leg straight. Exhale as you extend your left arm towards the pole and place your hand on it, while reaching your right arm up towards the ceiling. Hold the pose for a few breaths, engaging your core and stretching through your side body. Repeat on the other side.
- Pole Twist Pose: Begin in a seated position on the ground with your legs extended in front of you and your hands gripping the pole at shoulder height. Inhale as you bend your right knee and place your right foot on the outside of your left knee, while twisting your torso towards the right. Exhale as you wrap your left arm around your right knee and gaze over your right shoulder. Hold the pose for a few breaths, feeling the twist in your spine and stretching through your chest and shoulders. Repeat on the other side.
- Pole Chair Pose: Start by standing facing the pole with your feet together and your arms extended up overhead, gripping the pole with both hands. Inhale as you bend your knees and lower your hips towards the ground, coming into a squat position with your thighs parallel to the floor. Keep your chest lifted and your core engaged. Hold the pose for a few breaths, feeling the burn in your quads and glutes. You can also try variations of this pose, such as lifting one leg off the ground or reaching your arms forward for an added challenge.
- Pole Downward Dog Pose: Begin in a downward-facing dog position with your hands gripping the pole and your feet hip-width apart. Press your heels down towards the ground and lengthen your spine, creating an inverted “V” shape with your body. Hold the pose for a few breaths, feeling the stretch in your hamstrings, calves, and shoulders. You can also try variations of this pose, such as walking your feet up the pole or lifting one leg up towards the ceiling for an additional stretch.
- Pole Shoulder Stand Pose: Start by lying on your back with your arms extended along the sides of your body and your legs extended up towards the pole, gripping it with your hands. Inhale as you engage your core and lift your hips off the ground, coming into a shoulder stand position with your legs pointing towards the ceiling and your body supported by the pole. Hold the pose for a few breaths, feeling the stretch in your shoulders and neck, and the strengthening of your core and upper body. To come out of the pose, slowly lower your hips back down to the ground with control.
- Pole Pigeon Pose: Begin in a seated position on the ground with your legs extended in front of you and your hands gripping the pole at shoulder height. Bend your right knee and place your right ankle on top of your left knee, creating a figure-four shape with your legs. Inhale as you sit up tall, and then exhale as you fold forward from your hips, keeping your spine straight and your chest lifted. Hold the pose for a few breaths, feeling the stretch in your hips and glutes. Repeat on the other side.
