How to Do the Back Bend in Pole Dancing

Pole dancing is an extremely sensual form of dance which until recently was reserved for nightclubs, but pole dance is gaining recognition in the United States as a dynamic form of exercise. Fun and challenging, pole dancing works the muscles of the entire body, helping you to sculpt a new figure. With a few tips, you can add the back bend to your pole dancing repertoire.

Difficulty: Moderate

Instructions

1. Begin the pole dance back bend by standing in front of the pole with your spine centered along the pole. Place your feet about 3 feet apart and open your feet so that your toes point out slightly. Lift up onto the balls of your feet and toes.

2. Reach up with your right arm as high as you can and grasp the pole. Turn your wrist so that your palm is on the inside of the pole and your fingers are wrapped around the back.

3. Imagine there is a string attached to your head, pulling your spine long and straight. Lean back into the pole allowing the pole to slide along your right side and bend backwards, sliding your hand down the pole as your bend further and further towards the floor. As your reach closer to the floor, you should be able to support your body by pressing the crease in your right hip into the pole.

4. Keep your body lifted on your toes throughout the back bend, allowing your body to bend all the way until your head gently touches the floor. Once you touch the floor, bring your chin to your chest and lower your body so that your shoulders touch the floor. Release the pole with your right hand, bring your feet flat to the floor and push your body backwards until your are resting completely flat against the floor.

Tips & Warnings

• The back bend is an advanced pole dance move and requires a lot of flexibility of the spine, so be patient with yourself as you practice and work up to the full bend.