How to do a Bird of Paradise Tutorial - Pole Dancing Tutorials by @Elizabeth_bfit
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- Опубліковано 5 жов 2024
- How to do a Bird of Paradise Tutorial. This advanced pole move requires strength and flexibility. A significant degree of flexibility of the shoulder, specifically active flexibility is required to get the arm behind the pole to the proper position. Leg flexibility of the leg being grabbed needs a significant degree of of flexibility and the ability to actively engage the muscles of the leg to get it into the proper starting position. In this tutorial I'll walk you thru not only the points of contact and basic mechanics of getting into the Bird of Paradise but also some tips and tricks to help you get closer to your Bird of Paradise dreams.
SHOULDERS:
Need some direction in how to open up the shoulder to get the arm thru on the bird of paradise? Here is a tutorial on warming up and training active flexibility for the shoulders:
• Shoulder and Upper Bac...
SPLITS:
And how about those splits? Especially that hamstring and adductor flexibility to get that leg within your grasp? Check out my online Science of Splits workshop to help you unlock new levels of flexibility safely and efficiently:
elizabethbfit.c...
Please hit that subscribe button for my UA-cam channel and catch all my upcoming tutorials as well as all things pole, aerial, contortion, and calisthenics! For more tips, tutorials, online classes and training ebooks go to: www.elizabethbfit.com
Try this move out and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit. If you are having trouble with the move please post your videos and ask your questions and I will give pointers and tips as needed. If you have any questions about this tutorial please leave your comments below and I would love to answer them. If you have any requests for future tutorials please leave them in the comments below!
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Website: www.elizabethbfit.com
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#poledance #birdofparadise #elizabethbfit #splits - Спорт
You have achieved perfection in what you do . When I watch every tutorial I feel myself happy .
So glad I can brighten up your day! I appreciate all your comments, thank you.
Omg you're really detailed and clear! I love you!
Thank you so much Carlita 🙏🏼🙏🏼 Please let me know if you have any requests for future tutorials.
Been a poler for 8 years, I have been working on this move the last three and your tips just got me the hold! Finally! Now I just have to wait for a spotter to practice releasing the leg!
Yessss That makes me so freakin happy to hear!!! Would love to see your progress! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers. Make sure you answer the FB group questions so I know you are a fellow poler 😉
facebook.com/groups/EBFitPolers/
Pure muscle omg and the fact that you talked so normally when upside down just confirms that your muscles are in complete control of your body and you're not straining what so ever😳😳😳🥵🔥
Thank you. Years of practice but definitely didn't start out so effortless in the beginning.
So many good points. Thanx for making this tutorial. Next time I will be trying to remember all the pointers.
I am at the stage where I can finally get my shoulder and elbow in the right spot, but when I try to bring down the leg and pull it in, I'm so far from grabbing my hands together. The pointers about circling the leg where new to me, will definitely try that.
Ok revisiting this again! Pray for me 😂…Thank you for such a detailed explanation ! 🙏🙏
Lol! Make sure you warm up properly and if you are struggling with the flexibility on the leg grab or hand grab I highly recommend you check out my recorded virtual class for the bird of paradise. It goes thru troubleshooting as well as exercises to help you address and work thru your struggle areas. You can find the virtual class recording on my website here: elizabethbfit.com/virtual-classes/
@@Elizabeth_BFit thank you for your reply! My legs are fine flexible wise its getting my dam arm behind the pole .....So im doing the drills 1st and yes so important to warm up ... Ill let you know 😻
THANK YOU SO MUCH FOR YOUR VIDEOS!! Got my BOP yesterday after watching your tutorial
YAAAASSSSS!!! I'm doing a happy dance for you Vicky! That makes me so happy to hear! Congratulations.
I just love your tutorials, they always give me the push that I need to fully understand a trick 🙏🏻🥰
That makes me so happy to hear! So glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free!
elizabethbfit.kartra.com/page/PoleTutorials
Ur video helped me so much. I could finally unlock this trick 😁 kisses from Brazil
Yayyyyy!!!! That makes me so happy to hear! Would love to see! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers.
facebook.com/groups/EBFitPolers/
Wow Elizabeth I learned this trick from watching this video for months. I will post it on instagram and tag you, thank you so much!!
YAAASSSSS!!! Congratulations! So freakin excited and happy for you and can't wait to see it! Thank you so much for sharing!
Way cool.. and lovely to watch..
Thank you so much. Glad you enjoyed it.
This is an amazing tutorial. Have been practising BoP for 3 months and I am following every word here
Fantastic! So happy you're enjoying it.
🌤Hey there Ms. Sunshine, or I should say the Beautiful Master Mechanic of the Dance great Tutorial Video thanks for taking the time to make this Video. Enjoy peace an happiness while manifesting the light an love of life...
thank you for the detail this is so helpful!!
You are so welcome. Lemme know if you have any requests for future tutorials!
masterclass! thank you so much ❤️
So glad you enjoyed it! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers. Make sure you answer the FB group questions so I know you are a fellow poler 😉
facebook.com/groups/EBFitPolers/
I love your video!!! Thanks 💖
Thank you!
Thank you ! I got the move 🤍🙏🏾
Yayyy! Congratulations!!! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers.
facebook.com/groups/EBFitPolers/
This tutorial is super helpful.
Thank you!
Glad it was helpful! Would love to see when you try it out! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers.
facebook.com/groups/EBFitPolers/
Thanks for the great tutorial! Will love it if you can do one tutorial for the upright BOP as well!!! Thank you!
Already done Chloe.
ua-cam.com/video/6wLkFl5Mq7g/v-deo.html
@@Elizabeth_BFitdear Elizabeth this link doesn’t appear to work (for me at least) 😢
Thank you for a brilliant tutorial!
Glad you enjoyed it! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers.
facebook.com/groups/EBFitPolers/
Love it!!! Thanks always
You are so welcome! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers.
facebook.com/groups/EBFitPolers/
This is officially my goal move! I have the leg flexibility but everything else is lacking 😂
I'll update this comment if I ever get it!
Check out my shoulder and upper back exercises in this other UA-cam video to get those shoulders on board for your Bird of Paradise: ua-cam.com/video/YiN3GeQ0Ar8/v-deo.html
Oh lordy... my expectations in my ability to do this didn't even come close to meeting the reality 😂😭
Its definitely my shoulder mobility that is stopping me... also my hips/splits. I have pretty good back flexibility already, so I will work on shoulders and hips and hopefully I will nail this in time! 🙏
Yes, there is a very large shoulder active flexibility component. Here is a video of upper back and shoulder exercises to prep for the bird of paradise that will help you if done on a regular basis with your training and/or would love to have you join one of my weekly live virtual flex classes!
ua-cam.com/video/YiN3GeQ0Ar8/v-deo.html
This is so good! I have one question, I have only learned to get into bird of paradise from inside leg hang. I think I want to give it a shot from outside leg hang. Im just curious if one is easier way to get into it than the other?
I wouldn't say that one way is necessarily easier than the other. Our bodies are all a little different in our range of motion so what is easier for one person might be harder for someone else. Try it out and let me know which one you find easier for you.
Hi can you provide a link to your shoulder flexibility routine
Absolutely! It should have also popped up in the video as well but here it is: ua-cam.com/video/anNkVxPyDic/v-deo.html
Let me know if you have any questions or requests for future tutorials!
Thank you so~~ much for your detail explanation. But i wonder why i feel pain in the right side rib when release the left leg after grab my hands. It feels like the rib sting?? pierce? some internal organs. TT
You shouldn't be feeling excessive pressure on that rib. I would go back and check your leg hang position at the beginning to make sure you're in the right place. Here is a walk thru of where you should be with your leg hang: ua-cam.com/video/0dkRLJe59Gk/v-deo.html
Beautiful!! Is it possible to do with the left leg instead of the right? I usually see people doing with the right leg but my right leg is not that flexible :/
If you invert from the opposite side of course.
Does it matter if you spin forwards or backwards in it? Love the tutorial!
I don't notice a major difference. But it would definitely vary person to person and how sensitive you are to the momentum of the spin.
Hi Elizabeth! I have yet to attempt this trick but before I try I wanted to ask, would you say you need to be able to do the splits to do this trick? I’ve never found the flexibility in my legs to do the splits and this trick seems to have the legs in a split position almost.
The bird of paradise takes a significant amount of hamstring flexibility and adductors, or inner thigh but it's only on the leg that is being held on to. The second leg will only open as far as your hip flexors allow but not required. So bottom line is you only need half your split. The flexibility area that I find most people run into issues with on it is the active flexibility of the shoulders. For the leg flexibility needed for this move and to work on your splits I have a couple of online training workshops on my website: elizabethbfit.com/flexibility-training/
Thank you so much for the detailed video! I can comfortably grab my hands, but once I release the leg hook to hit the final pose, I feel myself sliding down the pole slowly and it doesn't feel secure. Where are the main contact points for this move? I find myself really pushing my forearm/elbow into the pole to try to stay in place. My thigh, back, and forearm/elbow are making contact with the pole, but it really deels like my forearm/elbow is doing the heavy lifting in terms of grip. Is that expected?
It should be more pressure on the upper back than the arm. This takes away some of the pressure and potential wear on the shoulder. If you haven't already, I'd highly recommend checking out my Bird of Paradise focused virtual class recording where I go in depth into both the off the pole and on the pole prep, actions and engagement for this one. You can find it on my website here: elizabethbfit.com/virtual-classes/
Hi! This is super amazing!❤️ Quick question! I got my hands to touch and it felt good. But when i go to release i slide and its not secure! Which part of my body is suppose to be pulling on the pole/point of contact?
Thank you!!
When you say "go to release" do you mean the top leg that was hooked? Actively engaging the shoulders and upper back while releasing that leg keeps us in place.
If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for feedback and pointers.
facebook.com/groups/EBFitPolers/
Hi Elizabeth, would you maybe do a tutorial on how to control/understand momentum on a spinning pole? I can hardly make any movement without spinning out of control and therefore Im not making any progress... thank you!!
That's actually one of the topics covered in my online training program 😉 elizabethbfit.com/onlinetraining/
@@Elizabeth_BFit awesome thank you!!
Hi Elizabeth, thank you, loving all your tutorials
Delilah, it's hard for me to tell exactly what is going on without seeing what you're doing but it sounds like maybe more upper back engagement is needed. Have you joined my EBFit Polers Facebook group? It's a great place for you to post your videos of what you're working on and get feedback on it. Here is the link: facebook.com/groups/366253234190730/?ref=share
Very belated follow up that might help someone.... my problem was that I pointed my leg straight up instead of bringing the leg first forward (flexion) (body will sink in more at this point too) and then extend the leg back into the final position :-)
I guess I've been working on this move for 2 years now and it's starting to look and feel amazing! One of my favs for sure 😁 Thank you
Got any tips for not sliding? When I take my leg off I slide down REALLY bad, and this is not a move you can bail out of 😂
Hard to say without seeing what you're doing right now. But I can definitely help you work it out via virtual private if you'd like some help. You can book via the link below: elizabethbfit.com/virtual-classes/
Hi Elizabeth, I would like to know how or what the institution is that gives the names to all the pole dance figures. Thanks
No institution. Just lots of polers trying to coordinate names. Sometimes there are multiple names for a move tho because some instructors or studios teach moves with different names.
This is my dream trick😍I’ll get it one day!!!
This is one of many key moves that we work up to in my advanced EBFit Polers Program. Where are you at on working towards this move now? Comfortable with leg hangs? Is it the shoulder or leg flexibility that is more of your nemesis?
Your tutorials are the best thank you so much
Thank you and you are so very welcome! If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers. Make sure you answer the FB group questions so I know you are a fellow poler 😉
facebook.com/groups/EBFitPolers/
@@Elizabeth_BFit yeah that sounds great how can I join it 😄