| Cross Ankle Release |
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Now that you can climb the pole and have got used to sitting on the pole, you need the climb the pole just one step up, as this will be your 1st attempt please always have a spotter to spot you or a pole mat. then get into the seat position by straightening out your left leg then cross your right leg over the top of the left leg, always make sure your toes are pointed, make sure that the crossed over leg is crossed at the ankles and your knees are also locked together so that you have a good grip, also tense your leg muscles together, then walk your hands down the pole while leaning your body backwards, then when you feel secure grab the pole under your bottom with your right hand then your left hand so that you still have grip of the pole, now when you feel secure take your hands above your head and arch your back, then when you want to get out of this move, let go of your hands and pull yourself back up to the pole squeezing your tummy muscles, well done.
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