Footlocks in aerial silks. They are so functional. Can putting them on ever be beautiful? I think so. When putting on a footlock in the air, many aerialists have knees bent and it looks a bit amorphous. But there is a way to put it on that looks elegant and intentional. I've outlined that in the video below. Plus, I show a pretty pose I call Elephant. Take a look!
The key is lines! Try not to do everything at once. Instead, one step at a time, keeping one leg straight at all times.
Let me know how it goes, I'd love to see!
Here's the video I made for instagram, please like it if this helped you! I am trying to navigate those dreaded algorithms and improve my reach.
Stuck a few inches above the ground in splits?
Or, trying to get that oversplit a bit deeper?
Shoulders stopping you from creating a pretty curve in bridge?
Or, dreaming of the day you can consistently access your upper back?
FIERCE FLEX is a super friendly and welcoming new online flexibility class that focuses on both splits & bridge over 75 minutes. We warm up thoroughly and use active flexibility drills to safely access a greater range of motion.
I offer details for how to engage effectively and protect often-overused regions of the body, such as the low back.
Sign up here and please venmo sara-liana-kaiser or paypal firstname.lastname@example.org $5-$15.
Pre-reqs: pushing up into wheel/bridge. If you're not sure if you're ready for this class, please contact me (Sara) at email@example.com.
The arch hang is a great aerial conditioning exercise (and beautiful pose!).
Often in aerial when using straight arms we avoid over-using the lats, such as when inverting or doing a hip key with straight arms. Here, we deliberately power up the lats to fire into an arch hang.
1. Hang from straight arms. Squeeze your glutes and hamstring to press the legs back as you pull your chest up to the sky and look up.
2. Close your shoulders as much as you can and open your throat.
3. Lower back down as smoothly as you can and with control. It isn't easy! I could definitely stand to clean this up a bit.
4. Return to full hollow position for bonus points.
5. An arch hang is a beautiful skill that can spice up your transitions. Simple and elegant.
Try a few rounds as part of your conditioning! To build this strength on the floor, see the previous post in my feed.
Let me know how it goes! @wakefulascentaerial
Have you tried this floor exercise? It's a relatively accessible exercise I recommend to aerialists to strengthen the upper back and shoulders. I love to incorporate this as part of my warmup anytime I expect to do backbends, but I also train and teach them in every aerial warmup. â£
ðµLay face down with your elbows bent out to the side like cactiâ£
ðµEngage your core and squeeze your shoulderblades together to lift your chest off the ground. Keep your feet and legs down for this one.â£
ðµLower back down with control.â£
Try it out and let me know how it goes! You can tag me on IG @wakefulascentaerial
Check back in tomorrow for a translation of this strength to apparatus.
Handstand wobbles keeping you right side upâ Have you tried these interventions? â£ â£
Once you are well-versed in wheeldowns and saltos, you can combine them! This is a really fun skill but it does require attention to detail. If you miss the tail position, you will take a tangly fall and possibly end up with a fabric burn. Please don't let that be you!
I explain how to prevent a fall and stay safe in this tutorial.
Remember to practice from aerial-approved structures, with someone present, and with a mat.
Usually, music inspires aerial choreography. But what if it went the other way around? This is the conversation I was having with songwriter Ned Stranger (also singer for August and After) recently. He asked me to create something for him. So I flowed in my aerial silks in silence and sent him a video. He drew inspiration from this video, oil painting, and a TED talk to write a song, and he made a video about the process!
I loved this experience of turning the usual process of creation on its head.
About his creative process:
Here's the song he wrote!
The hollow body is a fundamental body position in aerial arts. It supports you in a variety of ways, including healthy hang positions. When applied as a precursor to hip keys and inversions, it protects the low back and helps reduce reliance on the lats, drawing strength instead from the core.
To practice on the ground:
Pull the belly button toward the spine to press the low back firmly into the ground, even if there was no space beneath you to start (it's the engagement that matters).
Lift the head and shoulders and look towards your toes.
Lift the legs just slightly off the ground. The lower they are, the harder the core has to work!
*Special tip* Practice "flattening out" your belly to recruit the transversus abdominis as well as the rectus abdominis.
I recommend including this drill in your aerial warm-ups and/or floor workouts. It's also a great option for pre and post backbending.
The hollow hang will be a little different depending on your apparatus, but the key elements remain the same! Keep you core engaged, pelvis tipped forward, and just a slight lift through your legs.
If you prefer to make the donation yourself, send your receipt to firstname.lastname@example.org and I will give you a code for 50% off the ebook(s). Otherwise I will make the donation as soon as the order is made and will email you a receipt.
This is an interesting transition you can use to get into an S-Wrap. Remember to train with a mat, a person present, and from aerial-appropriate structures only.
More tutorials in Aerial Silks Online.