Grand Split / Splits Away – Aerial Hoop Class for Beginners

The Grand Split is a beginner's move. It is a pose by itself but it is also a transition to a lot of other moves.

It is a relatively easy move, but the way you get in and out of it is very important.

I always teach this move on the 1st or 2nd lesson, because this is how my students start to understand not only the move itself but also how important it is to be smooth and to keep your movements clean.

In this video you can see how I get in and out of this position. See how I get out of the sitting position into the grand split, and how I come back into sitting position. I avoid extra movements or unnecessary touches, and I always remember to engage my shoulders and keep them down and very strong.

If you can't take your back leg to a split at the beginning, just point it down to the ground. Don't worry about it, in time you will manage to get your split on the ground, and this will help you to take your leg to the back and into the grand split.

Enjoy and please let me know what you think of it!

Emily Cage

How to Get Your Splits FAST – You Can’t!

Lately I see in many of my YouTube wanderings, videos on "How to get your splits FAST".

You can't get your splits fast. 

Getting your splits, like every flexibility skills, takes time and work.

In order to be able to do your splits you need to take your time and start with a good warm up. Hence you need to stretch, keeping in mind the difference between a good stretch and a bad one (one that feels like a pinch or a sharp pain).

Working on splits can take several months and it is OK. It should take time and you mustn't put too much pressure on your body, as it may cause injuries.

Take your time, inch by inch and you will see the different. Practice at least 3 times a week, and keep a day of rest in between each session. If your muscles are too stiff, breath in and while letting the air out, try to intensify the stretch. Be patient with your body and it will be kind to you :-)

When I started to work on splits, I was able to reach a split of 90 degrees approximately. I never thought I will be able to do a full split, but after a hard work of several months, I got there.

It is usually easier for one leg to do the split than for the other. When my right leg's hamstrings got injured due to an excessive practice on my splits, a friend advised me wisely to take the opportunity to work on my other leg's split, and therefore today I have good splits on both legs.

It is always better to work on flexibility on both sides of the body so that everything will be balanced and just as strong. Imbalance can cause back pains and posture problems.

Another important thing that helps is magnesium.

Magnesium is a supplement that I take every day before going to sleep. It helps to relax the muscles and this way, the day after a workout, your muscles are ready for the stretch again. I never work out if my muscles are cramped.

You can check the warm up for splits and the splits on my "Warm Up for Aerial" video starting at 08:40 min.

Send me your stretching photos and I would love to post them, and always remember to be kind to your body!

xxx

Emily Cage

Very Excited About Get Bent

Hi Guys,

Just dropped in to tell you that the new CD i ordered "Get Bent" by Fit & Bendy just got to my studio, can't wait to try it and tell you all about it!!

I will write a post about it soon.

Have a great week!

Emily

Semi Sidesplit - The Gazelle - Aerial Tutorial for Beginners

Hi everybody,

Today we are talking about the Semi Side Split - The Gazelle.

A lot of the moves we do in aerial have the beginners way of doing it and the advanced one. The advanced move is learned after you master the beginners move, and after you get stronger and feel comfortable in the beginners move.

The Gazelle is what comes before the full Side Split, or as some call it, The American Split, and it is also a very beautiful move by itself.
It is very important to master it before you move on to the full split, as it can be a bit weird to be upside down for the first time in this position, and it takes time until you feel comfortable in it.

It is also very important NOT to let go of the hoop before you did it a few times and before you feel really comfortable just being there.

If you don't have a full split, don't worry about it, you will still be able to do it, AS LONG AS YOU KEEP THE LEG THAT NEEDS TO BE STRAIGHT - STRAIGHT.

This is also the most important thing I have to say about this move, KEEP YOU LEG STRAIGHT.

Please do not try to do this on your own, get somebody to watch over you.

Hope you will like it, let me know.

Emily Cage
xxx

Link for this video:

http://www.youtube.com/watch?v=STf0qLNA4Z4