What are the benefits of Aerial Yoga?

Aerial yoga is a unique form of exercise that combines traditional yoga poses with the use of a silk hammock suspended from the ceiling. This innovative approach is available in Southeast London, Forest Hill by Floating Fitness London. Our aerial yoga classes offer numerous benefits for physical, mental, and emotional well-being. Here are some reasons why aerial yoga is beneficial: 

1. Core strengthening: Aerial yoga requires constant engagement of your core muscles to maintain balance and stability while performing various poses. This results in improved core strength, stability, and toned abdominal muscles. 

2. Spinal decompression: The hammock provides support and allows for gentle traction of the spine, which helps decompress the vertebrae and alleviate compression. This can relieve back pain, improve spinal alignment, and enhance overall flexibility. 

3. Increased flexibility and range of motion: Aerial yoga incorporates both active and passive stretching. The silk hammock assists in deepening stretches and achieving greater flexibility by reducing the pressure on joints and muscles. Over time, regular practice can lead to increased range of motion and improved overall flexibility. 

4. Improved balance and proprioception: Balancing on a suspended silk hammock challenges your stability and coordination, enhancing your balance and proprioceptive abilities. This can have positive effects on overall body control, posture, and body awareness. 

5. Full-body strength: Aerial yoga engages various muscle groups simultaneously, resulting in a full-body workout. In addition to core strength, it also helps strengthen the upper body, including the arms, shoulders, and back muscles. Over time, this can lead to improved muscle tone and overall strength. 

6. Stress reduction and relaxation: Aerial yoga incorporates elements of meditation, deep breathing, and mindfulness. The gentle swinging and supported poses can induce a sense of relaxation, calmness, and stress reduction. This combination of physical movement and mental focus helps to relax the mind, promote mindfulness, and enhance overall well-being.

7. Circulation and lymphatic flow: Inverted poses, such as hanging upside down, can improve blood circulation and lymphatic flow. This can promote detoxification and enhance the delivery of oxygen and nutrients throughout the body, thereby supporting overall health and vitality. 

8. Boosted mood and energy: Like most forms of exercise, aerial yoga stimulates the release of endorphins, which are known as "feel-good" hormones. This can help elevate your mood, increase energy levels, and promote a sense of well-being. It's important to note that aerial yoga may not be suitable for everyone, particularly those with certain medical conditions or injuries. It's advisable to consult with a qualified instructor or healthcare professional before starting any new exercise program.

‘Feel the fear, do it anyway - how pole helped me look beyond my limitations’ (Written by Caitlin Kent - Halliday)

I started pole dancing in January of this year, and it’s  been a massive part of my growth over the past few months. It was always something I’d wanted to try and one day I just thought why not. It was scary at first but sometimes the best things come from stepping outside of your comfort zone. Pole is one of the most freeing things I've ever done there is no feeling quite like it.

Caitlin first fireman spin

I was born with mild cerebral palsy (CP) in my right leg which means it has limited movement and I struggle with my balance. Growing up I was always known for my ‘tricky leg’. However I’ve always been determined to push myself to gain strength because  I didn’t want it to stop me from doing anything that I knew,  if I worked hard I'd be capable of. Sometimes it shocks me that a girl who was petrified of the monkey bars at school, is now going to pole.  At times I have slipped into that mindset of not feeling like I’m not able of doing something I haven’t even tried due to my leg. But weekly I’m constantly surprising myself with what I can achieve and if I mess a spin up I get up and give it another go and remind myself it's all about progress not perfection. 

If I was to tell myself a year ago I’d be pole dancing I wouldn't have believed it.

I was happy being small and playing safe. My perceptions  were holding me back. I spent too much time being the person others wanted me to be and not enough time investing in the woman I wanted to become. When I walk into a class I’m expected to be no one but my most authentic self. I know now that I deserve to be seen and do the things that add joy into my life without letting what I couldn’t do in the past stop me from discovering what I can achieve in the future.

Going to the pole classes has also helped me deal with my anxiety.

 I get so focused that any other stress or worry gets put to one side for an hour, I come home feeling empowered. Floating Fitness is a safe space for me to embody the strongest version of myself without being judged and has connected me to both my mind and body. When I’m learning a new pose or spin sometimes I think to myself “there is no way I’m going to be able to do that” but I ignore that self doubt, or as I often say I feel the fear and do it anyway.

Pole slide from height

Our body’s were made to move and in my opinion pole  is one of the most beautiful and liberating ways to do so.

 I've seen massive improvement in my stability, strength and confidence within myself. Although both my CP and anxiety are part of me they do not define me, pole dancing is now part of who I am and this is only just the beginning of my journey. Over the past 6 months with the support and guidance of Veronika, I’ve begun to think less frequently about my leg and more about continuing to push the boundaries of what I thought my body was capable of. The only way is up from here, quite literally.  

Crucifix on pole - requires lots of strength in legs, hips

Overall I’ve learnt so much more poses and spins, I now work with my CP not against it and I’ve gained a lot of respect for my body.  A few months ago I hated celebrating my wins, but now I’m able to say openly, I am proud of myself and the woman I have become.  

Happy place - pole sit

Keeping ‘afloat’: pole dancing throughout my pregnancy (Written by Philippa Simons)

I found Floating Fitness almost 5 years ago when I moved to Forest Hill and was looking for local exercise classes. After one class, I was hooked. I loved the challenges that came with hanging upside down in an aerial yoga hammock and 6 months later doing the same on a pole.

When my husband and I decided to start trying for a baby, I’ll be honest, I didn’t really think about how much it would change my body or what that would mean for pole. Roll forward to September 2020 and that well-known second line…

Now I needed to think about it!

March 2022

For me, it was never a question of whether I would stop pole dancing but more how I could continue. The advice from my doctor was that if it was a type of exercise I had been doing for a long-time, then I was fine to continue, as long as I listened to my body and was careful to avoid falls/hard impacts. Finding that advice a little vague, I turned to the internet and found various blogs from other women who had continued pole throughout their pregnancy. One thing was clear. Every woman had a very different experience and although I could apply some general ‘rules’ I was going to have to figure it out as I went along.

So, below I answer a few questions that I hope will help inform other pregnant women who want to continue pole dancing. I definitely wouldn’t describe myself as having continued to ‘float’ around a pole. But I’m really proud to say I continued training for as long as possible and can’t wait to get back once baby is a few months old.

May 2020 - First Lockdown (before pregnancy)

Why did you want to continue pole dancing?

Personally, I felt that keeping fit and healthy was the best thing I could do for my baby. Floating Fitness has become a big part of my life. Continuing to go each week wasn’t just about my physical fitness but keeping mentally healthy as well.

Was I worried that pole dancing could harm my baby?

No, but I completely understand why some women may feel this way as we’re all told how common miscarriage is in the early stages of pregnancy. I felt confident that as long as I wasn’t pulling the pole into my stomach or crashing to the floor, they would be safe and sound in the little protective bubble my body had built for them. Veronika, director of Floating Fitness London also asked me to provide written confirmation from my GP that I was able to continue my pole journey with a baby on board. So, overall I felt properly cared for and safe in classes.

What ‘rules’ did you apply to your training?

These changed as I got further through pregnancy. Initially it was no grips on my stomach and definitely no new tricks that I could fall from. After about 20 weeks, I stopped anything that required me to lie flat on my back for extended periods (this advice is consistently given to pregnant women and applies to sleeping, which was terrible for me as I love to sleep like Dracula in his coffin!) and deep stretches (as your muscles naturally start to loosen and I was told it was then easy to overstretch). Not long after this, I stopped inverting and doing ab exercises. My bump was getting bigger which meant my abs had shifted and it really wasn’t comfortable for me anymore.

October 2020 (before pregnancy)

Did ‘morning sickness’ or other pregnancy symptoms stop you from going to classes?

Absolutely. From about week 9 I felt nauseous almost constantly and stopped going to classes for 5-6 weeks as I was exhausted and just wanting to sleep all the time. As soon as this passed though I was back in the studio. I haven’t had many other symptoms other than a few aches and pains as I’ve got bigger which has meant missing the odd class. I did also drop down from two classes a week to just one fairly quickly as I had less energy than before.

How did you hide your growing bump?

I didn’t try and hide anything. I made sure all the instructors knew as soon as I found out I was pregnant and told a few of the women I’ve known for a long time – they were immediately suspicious anyway as I stopped doing certain moves/tricks! My bump didn’t become obvious until after my 13-week scan and by that point we knew our little one was fit and healthy so everyone could know.

Did you pole dance through your whole pregnancy?

Unfortunately, no. My husband pulled me onto the dancefloor at a wedding this weekend and quickly realised his error…

I am 33 weeks pregnant writing this and have taken the difficult decision to stop. The extra 20kg and ever growing bump means I can only do short bursts of ‘exercise’. I’m generally starting to feel quite uncomfortable just doing everyday things like putting my shoes on and walking up the stairs takes quite a lot of effort.

What was the hardest thing about pole dancing while pregnant?

The hardest part has been accepting I couldn’t do certain tricks anymore. What I love about pole is you can always push yourself to get stronger and it’s so satisfying to finally nail a trick you’ve been building up to for months. During pregnancy, it’s been the opposite. Slowly losing skills and going back to basics. But, that definitely isn’t a bad thing as I’ve done spins I had completely forgotten about and made sure to train both sides equally. (We know we’re all supposed to but rarely do it).

Fitness begins at home

We are all stuck at our homes for weeks to support NHS and those they are the most vulnerable to help stop the spread of the coronavirus. The end is unsure, nobody knows if we are going to have a second wave of Covid-19 that will ask us to stay at home again in the future.

Therefore, we created a list of home gym equipment that good to own if you wish to train as a pole dancer, an aerialist or you simply want to stay or get fit since public gyms, fitness centres, pole dancing and aerial/circus schools keep their doors closed to the public following the measures of government.

The list goes from the most important to have ones to those that you need to have if you are really committed. If you consider to join us at Floating Fitness London Online, keep in mind that we use these tools to spice up our home training and have fun whilst workout. We have also included some suggestions on how to rig your own version of various tools. We won’t include brand suggestion. Our aim is to keep you fit and healthy with more fun if we need to work-out from home. 

Here you are:

Yoga mat

Yoga mat helps practitioners to keep their hold strong on the surface due to its anti-slipping nature. It also provides a sort of insulation between the human body and the ground. Any yoga mat would do, the market is full with options. PVC mats are more affordable, great for grip. You don’t have to have the most expensive ones to do your exercises. If you are taking eco-friendliness into consideration check if they are made from natural materials. Those mats should really come in recyclable packaging as well. 

Yoga bricks

A yoga brick is usually used as a prop in yoga as exercise. A yoga brick helps ‘bring the floor to you’ e.g. if your hands can’t make it to the floor in a forward fold, you can use them for support. They can also be used for back bend support or building up core strength for handstands.

Broom, mop or long stick

Simply separate the mop/broom bit from the stick and you have the simplest home gym equipment ever for stretching, strengthening and handstand practice. Also, a rope or a longer towel pulled taut will work for these exercises, too.

Flat Resistance Bands

Resistance bands are literally ‘bands’ that are elastic. Originally, their sole use was as a rehabilitation method for patients wanting to get back to exercise post-injury. Since resistance bands are adaptable and come in light resistance levels, they’re also used for stretching. They can be used before or after a workout, or at any time to generally improve flexibility in the joints and muscles. Choose a medium strength if buying only one.

Booty bands/Mini bands

Every move in this workout can be done with or without booty bands, so don't worry if you don't have one. But by adding that resistance band, you'll fatigue your muscles much faster, really target your inner thighs, and lift and round your butt by working the gluteus maximus to the max. You can also create a booty band out of your flat resistance band by tiding them into a smaller loop.

Superbands

Superbands are resistance bands designed for heavy duty use. This versatile tool uses tension as its load, and maintains resistance pretty much throughout a range of motion. The movement possibilities are endless, which can provide so much variety to your program either at home or away. I recommend the “purple” strength, which is about 40-80 pounds (20-40kg) of resistance. You will be able to use them for stretching and strengthening.

The peanut massage ball

The peanut massage ball is a versatile self-massage tool for regeneration and mobilisation of muscles and fascia. It massages the deeper-lying muscle groups and hard to reach areas. The peanut massage ball helps to relieve muscle tension. Using peanut ball properly can improve flexibility and performance of the muscles. Instead of a mobility peanut, you can tape two tennis balls together.

Foam roller

A foam roller is a lightweight, cylindrical tube of compressed foam. It may be used for increasing flexibility, reducing soreness, and eliminating muscle knots. We are going to use this equipment for stretching and muscle tension release.

Ankle (and Wrist) Weights

Ankle weights are one of the most essential tools in creating toned, lean legs and a lifted butt with same benefits if used on wrists for the arm muscles. The added weight allows the muscles to activate and work just hard enough to become prominent without breaking down and bulking, allowing you to feel muscles that you normally keep dormant. Have a set of 0.5 kg/each (1.1 pounds).

Exercise Sliding discs/Core Exercises sliders

These small, flat round discs are designed to create a sliding surface between your hands or feet and the floor. So rather than lifting your arms or legs during bodyweight exercises, you slide your hands and feet across the floor while supporting your full weight. Sliders are inexpensive and provide a challenging workout that builds both strength and stability, and can also be used to build endurance, flexibility, and even assist in injury rehab. Sliding discs give you an intense abdominal workout, core exercise that is essential for handstands on floor or on the pole. Some discs are dual sided, so you can use them on carpet and on hardwood floor. They're super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. Alternatively use a pair of thick socks or two old cloths under your feet – however with this you only will be able to exercise on wooden/tiles floor and can be more painful…Only for badass personalities…:)

Lumbar or knee cushion

If you want to protect your knees or switch off your lumbar spine in hamstring stretches buy a purpose made cushion. Equally great and cheaper solution is to roll up a towel or use a thin pillow under the knee and lumbar spine if needed.

If you have any questions do not hesitate to contact us: info@floatingfitness.co.uk

Why children like to spin, swing, climb, hang upside-down in aerial yoga class? What is the real science behind it?

Written by Dr. Veronika Rakli - Psycholinguist, Dance Movement Psychotherapist and Aerial Yoga teacher

One of the most basic of all human relationships is our relationship to the gravitational field of the earth. This relationship is far more primal than the mother-child relationship. Gravitational security is the foundation upon which we build our interpersonal relationships. If the child’s relationship to the earth is not secure, then all the relationships fail to develop optimally. Further than that, if the brain cannot receive and process sensation from movement and gravity, academic learning – reading, writing and computing - will be very difficult for the child and learning problems might occur. Then the child usually feels fearful, anxious, distressed, and helpless, strikes back and is then considered as a behaviour problem. Thus gravitational insecurity may damage every aspect of a person’s life.

It is easy to see, that gravity has an enormous impact on inorganic and organic matters on Earth. Linda Hartley, the founder of Body-Mind Centering, states gravity as second law of nature, “which irresistibly pulls everything with substance towards the centre of the earth”. Only organic world has the ability to strike against it – through a movement upward, which she calls the force of antigravity, or levity. Our ability to move upon the earth is mastered in infancy, but we meet first gravity as early as in the womb once our gravity receptors start to form.

To understand how we process gravity, first we have to know about the human’s vestibular apparatus and its relationship to the central nervous system. Sensations of gravity and movement come from our inner ears’ movement and gravity receptors through vestibular nerves to our brain stem’s vestibular nuclei. Hence we can maintain for instance upright posture and equilibrium. The cerebellum that is wrapped around the back of the brain stem also organizes gravity, movement and muscle-joint sensations to make our body move smooth and accurate. That is, our inner ears’ bony structure not only takes up the auditory information but also the information of the force of gravity (through tiny calcium carbonate crystals attached to hair like neurons) and the movement of the head (through three pairs of semi-circular canals filled with a fluid). Vestibular input seems to “prime” the entire nervous system to function effectively.

The vestibular nuclei appear nine weeks after conception and begin to function by the tenth or eleventh week. By the fifth month in utero, the vestibular system is well developed and provides sensory input to the foetal brain. Throughout most of pregnancy, the mother stimulates her foetus’s vestibular system with the movements of her body. 

Gravitational security is so vital to emotional health that nature has given us a strong inner drive to explore gravity and master it. Every human being has a primal inner drive to develop a satisfactory relationship with Mother Earth and gravity. Children master this relationship by creeping, playing, climbing, jumping, and putting themselves in different body positions and body shapes. They learn what one can do, what gravity can do and at the end they come to terms with gravity.

Reading, writing and computing require that the brain process very detailed sensations and engage in precise motor and mental responses. None of these brain functions can work well if the brain cannot receive and process sensations from movement and gravity. To try to teach a gravitationally insecure child will be a misery for the child, a failure for the teacher. Even the most loving mother cannot reach her child if he did not master gravity-body relationship. Schoolmates will notice his fear and will find him hard to get along with. They may blame or punish him not able to be part of playground activities and this child can end up in exclusion of friendship. To avoid or reduce distress, he will try to manipulate his environment and other people. He will learn ways to control adults and keep them away. Teachers will force the child being manipulative, hence the child will suffer even more. They can easily become neurotic or emotionally ill. Unfortunately psychotherapist may treat the anxiety and not the underlying problem, the neurologic discrepancy. Only a dance movement (psycho)therapist or a sensory integration therapist will be able to deal with the primal problem, not a verbal (talking) psychotherapist.

In Aerial Yoga for Kids classes we offer a space for children to learn about gravity, get to know their relationship towards Mother Earth, and how to relate to their own and groupmates’ body in the room, as well as developing spatial awareness. In academic words, we offer input to the vestibular (equilibrium) sense of children, which is the base of academic learning and emotional and social wellbeing.

With no claim of being exhaustive, let me describe some of the activities what we do in Aerial Yoga Kids classes. I also teach shapes (asanas by yoga terminology) as in a simple kids yoga class a teacher would do, including breathing techniques, although this is not the main focus of our syllabus. We also spin, sway and hang upside down in a mid-air hanging hammock.

Swinging is usually pleasurable, as the forward and backward motion nourishes the vestibular system. Slow swinging promotes calming, and faster swinging increases alertness. Back and forth motion stirs up the language centres of the brain, the child’s speech and language output may increase after teetering and tottering for a few minutes. Swings reduce anxiety and emotional upset.

Spinning activates the semi-circular canals more than any other stimulus. These needs to be trained, if we wish a child develop tolerance to vast variety of movement. There is not a great deal of spinning in school or in life, where this activity could be mastered. I think this adds towards the fact, that this is one of the most beloved play by children in hammocks.

Hanging upside-down, holding the head in inversion provides the greatest stimulation to the gravity receptors. Learning upside down (Monkey) position is an enormous success, a self-esteem booster for those children they have fear experiencing changes in head position.

Without a great deal of full body play that includes these activities, a child does not get the kind of sensory input that is necessary to develop the brain as a whole. In addition, he will not have the experiences of mastery necessary for normal personality development.

To see children having fun in aerial hammocks means they are making effort toward sensory integration, enhance their academic capacity and work towards emotional wellbeing. This is why children like to spin, swing, climb, hang upside-down in aerial yoga class.

Forest Hill, London

No Jewellery, Please!

Written by Veronika Rakli

This is what you always hear at the beginning of our Aerial Yoga and Pole Dance classes. Is this only our teachers passion to ask you, to annoy you to remove your favourite ring(s), earring(s), necklace(s), bracelet(s), even fitband trackers, watches, that you love so much? You got it from your parents, from your special frined, partner, husband, you fell in love with this shiny little beauty and bought it years ago (or just yesterday). Basically you feel this jewellery belongs to your body. You don’t even know it is there, as you wear them night and days.

Oh, yes, we know it can feel intrusive to ask to remove those things. But why we ask this? Is there something behind this request, that you should know about?  Why we ask you to remove jewellery in Aerial Yoga and Pole Dance classes?

To remove jewellery when participating in physical education activities serves yours and other class participants’ SAFETY. Ear studs, nose rings, watches, rings anklets and other hanging accessories could cause harm or be broken.

Don’t destroy your beloved tresures! As they can bend, break, indeed, during aerial activities. You won’t like the feeling when you need to go to jeweler to get it fixed or into a shop to buy a new one, that can never be the same…

But more imortant, that jewellery-related sports accidents and injuries can happen when jewellery worn by participants:

• Comes in contact with classmates, for example assissting each other in pole classes.

• Comes in contact with sport equipment (pole, hammock, gym or studio floor)

• Or... just for comfort to prevent blisters, cuts and contusions.

Earrings in particular are prone to being torn from earlobes when contact is made aspecially in hammocks.

For this reason, it is our strict safety rule to remove any-and-all jewellery BEFORE a practice, training in the gym/ studio.

It is good to know that jewellery-related accidents can cause severe injuries that could compromise patients’ health.

• Earrings present risk of damage to the ear lobe if caught and pulled sharply.

• Rings can occure degloving, aka avulsion. (Wikipedia: A degloving injury is a type of avulsion in which an extensive section of skin is completely torn off the underlying tissue, severing its blood supply. It is named by analogy to the process of removing a glove.)

• Necklaces may present a risk of choking/strangulation.

This picture is only for strong nervousness!!!!

These items can injure equipments occuring holes in fabrics, scratches on poles. Hammocks can get snagged and ripped – nobody wants to fall because of neglegence of rules. A scretch on crome pole can cut your or others skin occuring bleeding.

What else do we ask not to wear in Aerial Yoga class?

• Zippers

• Metal buttons

• Sharp hair accessories

• Dress, tops with sequins

• Any embellishments, buckles, or things that can get caught on the fabric

• Avoid wearing too much perfume, cologne, essential oils, or anything with a strong smell that can linger on the hammock long after your practice.

• Too much lotion, sunscreen, or other cremes can stick to the hammock and make it difficult to grip the slings.

• Long/Sharp/(fake) fingernails. Please make sure your fingernails and toenails are trimmed! (especially children!)

• Sleevless top that does not cover your armpits - this is for hygiene reasons and to protect your delicate skin.

Please, no jewellery!

• for your and

• others safety, as well as

• protecting your equipments! 

Thank You!

Safe and Happy Flying!

Moivation after your first trial pole dance class

Written by Veronika Rakli

You have seen a beautiful pole dance performance on youtube or just a short video on instagram. You say „WOW!”. You think: „I wish to be like her/him”. You act: „Let’s go and subscribe for a pole dance taster class.”

Well done! This is how we all started. 

You are so excited about your deceision, maybe you don’t want to admit to your family/mum and dad/boyfriend that you are taking up pole dance classes as it still has it’s stigmas (…about stigmas in an other blog…), or even opposit, you are so proud of your activity choice that you ask a friend to join you to the same class. 

You are very determind about the class, you hope to take soon beautiful pictures and post on social media, hanging upside down, widly open legs in splits, going into bridges, do a handstand next to the pole of course with grace. And the big day is there, you arrive to the class and you face the reality: oh God, the pole is slippery, so difficult to hold up your own bodyweight in your hands, and you might even bruise yourself. Most people give up at this point with those words, „Oh, pole dance is not for me. It hurts too much…The teacher performs the move so easily, how come I can’t do the same?” 

Here, let’s pause a bit! Your teacher does the moves so effortless, as she has been doing these excercices 1000 and 1000 times by now. And you will do so as well if you give a chance for pole. Without practice you won’t get anywhere. 

Once you enter a pole dance taster class you have to know, that those performer who you have seen on youtube/instagram/facebook performing beautiful routine, they all went through this first trial class. If you stop because you feel incompetent in the first class you will never know your boundaries or where your body really can take you. And this is what I think pole is about.

You will learn to respect your body, your real capacity and you won’t even realise as first but your body will honor you. First you will feel this in your arms and hands, then shoulders, abdominals, your butt and your core. You will feel lighter, toned, more helathy, full with energy. You will find friends, likeminded people, boys and girls, younger and elderly, you will see that not just perfect body exists, yet to be able to perform high level moves with it.

However, for this you need to come to classes. You need to come to classes, at least once a week. If you wish to achieve more than fun and leasure: twice a week. Only to dream about it, won’t work. This is not negotiable. Full stop. 

Feel the fear and do it anyway

Written by Stefania di Fiore

“Feel the fear and do it anyway” is the title of a famous book by Susan Jeffers. The author helps people to face their fears and to change their lives for the better…

…But hold on… what I am talking about? How do psychology and pole dancing fit on the same plate?

Well, I am one of the few girls facing a fear of heights!

I was fascinated by the girls so strong and sexy on the pole, thinking how talented they are and the work they put in to get there. Intrigued, I decided to give it a go, and I joined the class at Floating Fitness. I really enjoyed it and I was determined to carry on. Not even an injury could stop me taking part in pole classes!

Once I had reached the intermediate level with tons of inversions such as Chopper, Inverted Crucifix and Gemini, I didn’t know I was going to fear the height.  ”I have never been scared of heights, what the hell is going on now?”, I said to myself, “Will I never be able to do those beautiful moves on the pole?”

The fear of the height, of falling, of the empty space held me back, I couldn’t see any progress at one point of my physical development. I also started to think pole dancing was maybe not for me, I thought I should actually give up, I felt I was not good enough for this.

Well ladies, one year later my fear is still there but I am still enjoying pole dancing. I still look forward to it and when I feel fear I just do it. And if the fear is strong? Well, the support from the girls in the class is stronger!!  It is not easy of course but why we should allow our fears to control our life? Why should we give up to those things that make feel us happy? Soon I am going to be able to learn hand stand on pole, I never imagined I could do that when I first stepped into the studio of Club Pulse.

The only way to get rid of the fear of doing something is to go out and… do it!

Good luck girls!
 

My dream came true

Written by Alba Barbati

You know when you really want to express something, but can’t quite? That’s where videos like this one come from.

I set foot into a pole dance studio exactly one year ago, simply hoping to keep in shape and stay strong; but man, I got so much more than I bargained for. Even now, my thoughts are still jumbled together in a mad rave of memories all going around in a flurry, not unlike the quick-shots reeling through the video at 4x speed. I’m a pole dance instructor? Really? Me?

How did this happen?

Coming back to it, I still remember the day clearly.

I had taken it upon myself to help Veronika disassemble the poles at the end of every class, and we’d exchange a few words, since she’s always been such an amazing and interesting person. Thanks to her I made a huge progress in the span of a few months, and more often than not I would help out fellow pole students, both as a spotter and giving out advice whenever there was something I knew well. Unbeknownst to me, the ever observant Veronika had noticed; and that fateful day, as we were both crouched down and busying ourselves with the task of taking the poles off the floor, she asked me the biggest question I’ve ever been asked so far:

“Would you like to become a teacher?”

Already then, my mind went a mile a minute. Me? A pole teacher? I don’t even do a full split! Sure, I know a thing or two about teaching, from back when I used to teach English to art students, but… I’m not super-bendy like the amazing artists you see on the internet, I’m just… me! All of my insecurities were screaming at me that I wasn’t nearly competent enough for it, but the temptation was too strong. So I said yes. Yes, I’d love to be a pole teacher. In fact, it’d be nothing short of a dream.

And what Veronika told me filled me with hope and inspiration, and it still does every day: you don’t have to be a perfect athlete to be a good teacher, as long as you can connect to people, you have a kind personality, can explain and understand the body… then that’s all that matters. And you can work your way up and over your own limits.

She believed in me, she trained me, and I still train with her every time we can, to improve both my individual skills and my ability to assist her as an instructor. I’m obviously miles away from the glamorous and borderline superhuman athletes that amaze thousands of eyes all over the internet or on stage; but I’ve come a long way from the girl who was too shy to even show her progress to her own friends, and though there is a long way to go still, I can take each stride with confidence and determination, and with my amazing mentor by my side.

A silly video  and all the “thank you”s in the world will never be enough to express my gratitude, but it’s a start.

Here’s to more and more days of fun and improvement together.

One Year at Floating Fitness

Written by Rhian Wilkinson

The first time I hung upside down from a pole it felt like the biggest achievement of my life. In fact, every time I nail a new trick I feel that way. A surge of adrenaline, a rush of pride. 

I started taking pole classes with Floating Fitness in March of 2015. I'd taken a few classes in the past but nothing had ever stuck, until now. I would admit that I am a touch pole-obsessed now. 

Since starting with Floating Fitness I've seen huge changes in myself. I'm not just fitter, I'm stronger, and I'm also more confident. I'm still not as thin as I'd like to be (who ever is?) but I've learnt to appreciate my body in a different way. I used to hate my muscley thighs, now I'm thankful for them, they keep me stuck to the pole!

It hasn't been a smooth road for me, I suffered a muscle spasm in my back after a session heavy on inverts. I learnt the hard way that I should have listened to my body and stretched more. That took me out for a month, unfortunately a much more permanent issue arose for me in November. 

In November 2015 I was diagnosed with Type 1 Diabetes. I spent a week in hospital, and learnt that for the rest of my life, everything will be harder. I can't eat without checking my blood sugar. I can't exercise without checking my blood sugar. I can't even sleep without checking my blood sugar. Losing the genetic lottery sucks. 

However, having been diagnosed as a diabetic, after months of feeling unwell thanks to my dead pancreas, getting insulin in my system made me feel like a superhero. Having a autoimmune disease is lame, but having treatment makes a world of difference. 

On my first class back after getting out of hospital I managed to get into a teddy, and even inverting felt more natural. No more dizzy spells or blurred vision definitely makes it easier to spin around a pole.

Committing myself to pole classes was a big deal for me, I'm not good at sticking to one thing and I get distracted easily. Veronica has taught me a lot about myself, my body, and my ability to enjoy exercising more than I ever thought possible. 

Pole hasn't just given me a reason to love my body, it's healed me, time and time again. After a bad day there is nothing more cathartic than spinning, sweating  and hanging upside down. The good ache you get after a successful pole lesson compares to nothing else. 

All the bruises, bumps, and pole burn are more than equalled by the laughs, the smiles, and the joy that being on the pole brings me. Floating Fitness has helped me find confidence in my body and my strength - even if my pancreas doesn't work, at least the rest of me does! 

One Movement That Tightens Every Muscle and Helps Lose Weight!

The Plank is the most effective exercise. It helps you to perfect every muscle in your body. You can burn cellulite, flatten your stomach, strengthen your back and shape your hands and legs.

How to Do It:

It is important to keep your body properly.

First, lie on your stomach. Then you lift your body almost the same like when doing push-ups, with one small difference: here you have to bend the elbows 90 degrees and rely on your forearms. The point is to keep your body flat as a plank at all time in order to activate all the muscles in it. You are not allowed to relax at any point of the exercise if you want to do it properly.

Feet. Get them close in order to keep pressure on the abdominal muscles.

Legs. Keep your legs tight and straight so that the pressure on the right abdominal muscle is constant.

Buttocks. You mustn’t relax your buttocks in order to activate the muscles on the lower torso.

Lower back. This is the most important part in the “Plank”. Keep the lower back flat if you want the exercise to be effective. Don’t dent it or curve and don’t relax at all.

Stomach. Get your stomach in as much as possible. Imagine a big belly guy that tries to tuck his stomach in under the ribs in order to appear sexy in front of a girl. You have to do the same here, but don’t keep your breath, just breath normally.

Elbows. Keep your elbows at a 90 degrees angle directly under your shoulders. This will help you with the strain.

 You have to “float” your body like that for full exercise. 

The longer you keep this position, the better. Begin slowly if you are not physically fit. Try to hold the position for at least 10 seconds, and repeat this at least 3 times between 2 minute breaks. Try to increase the position hold time each day (20, 40 and 60 seconds.) If you achieved 1 minute, the exercise is very effective. At first it may be hard for you to endure even 20 seconds, but in time you will improve. 

To do plank in hammock is even more effective at the same time it is FUN. Come and join us in our Aerial Yoga class at Floating Fitness.

Aerial Yoga and Rowing exercise help you to feel confident with your body

Did you know, that looking confident can help you feel confident? One of the best ways to look and feel your best is to stand tall with you head held high.

Unfortunately, because we spend so much time sitting in front of computers, texting, reading and studying these activities draw the neck and shoulders forward creating a ‘hunched’ upper back. This puts strain on the neck and elongates the muscles located between your shoulder blades which diminishes not only the appearance of confidence. It can make the most elegant outfit look frumpy - but also our own sense of feeling good about ourselves.

Antidote: Rowing!

Rowing is the most effective exercise to strengthen the rhomboid and trapezius muscles. Rowing is an extremely varied exercise - you can do it many different ways. It can be carried out without or with device (i.e. elastic band, TRX, rowing machine, dumbbells, bars); sitting, standing or tilt strain, two-handed, symmetrical, or even in turns.

Whichever you choose, the most important thing is to bring the scapula together towards your spine. Bring the shoulder blades as close together as you can. This is the way to strengthen those muscles. When you relax the muscles, let your scapula drift slowly apart. Do 3 sets of 10 repetitions with a 20 second break between each set.

Include rowing in your weekly training program! When done in the aerial hammock rowing exercise is especially effective.

Check out our short tutorial video, and give a try in aerial yoga class at Floating Fitness on Sunday, 3-4pm.