Pole Dancing For Intermediates: The Cradle Spin

Step 1: You will need

Step 2: Fit the pole

Before you begin pole dancing make sure your pole is securely fitted according to the manufacturer's instructions.
Give yourself lots of space and ensure that there is nothing obstructing your movement.

Step 3: Don't use lotions

Never pole dance wearing oils or lotions as these make the pole slippery and hazardous.
You may need to wipe down the pole too before you start to remove any grease and give you maximum grip.

Step 4: Stretch

Always warm up and cool down properly when you are pole dancing; and check that you are fit and healthy enough to start this physically demanding exercise.

Step 5: Grab the pole

Start with the pole on your strong side, this will be your right hand side if you are right handed. Grab the pole with your strong hand at about hip height. Grip the pole with your palm facing forwards and your fingers pointing down. Place your other hand on the pole at about head height.

Step 6: Lean to one side

Lean your body around the back of the pole towards your strong side. This will help you get into the cradle position.

Step 7: Raise your knee

Step forward on your inside leg and bring your other knee up to your waist around the front of the pole.

Step 8: Cradle position

Grip the pole firmly and take your weight with your arms. Push off hard from your standing foot and immediately bring your knee up to meet your other leg, so that you are tucked up around the pole.

Step 9: Spin

Allow yourself to spin around and down the pole. Then gently land on both feet.

Step 10: Stand up

Finally, push your hips back and raise yourself up to a standing position.