One of my favorite intro stretches for working towards needle scale wheather you're on the floor, on the pole or in the air!
Using the wall and work towards grabbing your ankle in a lungle position. If done correctly you should feel a deep stretch in the front side of the hip (of your back leg) as well as your abs, chest and shoulders.
Top 2 photos are examples of what to avoid.
-Front foot too far forward or too far back
- Sinking into lower back instead of lifting the chest up the length the from side of the body
- tilting your arms and weight toward one side of the body and/or twisting the torso
- Straining the neck by not relaxing the head back.
Bottom photo shows the correct position and why! Keep your back health, lift that chest, square those hips and shoulders, lengthen through the torso.
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