Yogini Pole Dance Anatomy

Yogni Pole dance

Yogini Pole Dance move also know as basket, boat or Houdini. Yogini Pole move is one of the most beautiful moves because it makes you look like you are flying effortlessly. It is an intermediate level move that requires strength, flexibility and super good grip. It uses the grip of one arm to hold the weight of the whole body. Open shoulders are needed for this move to execute properly.

To do this move, you need to strengthen your core and practise it repeatedly for perfection. Flexibility is really important but in addition to that you need to contract your chest and shoulder blades for easier execution.

To do this move, you need to strengthen your core and practise it repeatedly for perfection. Flexibility is really important but in addition to that you need to contract your chest and shoulder blades for easier execution. 

This is how you do Yogini Pole Dance move: First of all, grip the pole with your armpit in front. Then, arch your leg on the same side and hold your ankle. Use your other hand to hold the pole to maintain balance. Arch your other leg and grab the ankle with other hand. Now, strengthen both arms. Maintain distance between your hips and knees. Push your hip bone towards the pole for support and add strength to the arm that squeezes the pole. At last, arch your back and chest up and shoulders back to correct your posture.

Doing this with having proper knowledge about the muscles can be injurious. So, this article will provide all the important information about how different muscles work during this elegant move. 

Muscles Lengthening


Yogini Pole Dance

Quadriceps are major flexors of the thigh and as you can see the thighs are actually hyperextended during the Yogini Pole Dance move. This is why, Quadriceps are getting lengthened here.

Tensor Fascia Latae:

Yogini Pole Dance

Tensor Fascia Latae is a gluteal muscle that acts as a flexor of the hip, thus just like Quadriceps, it also gets stretched.

Psoas Major:

Yogini Pole Dance

It is also a major flexor of the leg at hip joint that will be lengthening here due to extension of the leg.


Yogini Pole Dance

This particular muscle works with the Psoas muscles to produce flexion in the thigh at hip joint (also lengthening during this move). 


Yogini Pole Dance

It is a unique muscle because it helps in flexion of both hip and knee joint.


Yogini Pole Dance

In addition to being an adductor, it also acts as a flexor of the thigh thus, gets stretched during the Yogini Pole Dance.

Adductor Magnus:

Yogini Pole Dance

The legs are separated or abducted during Yogini Pole Dance Move hence the prime adductor, Adductor Magnus, is being stretched.

Adductor Longus:

Yogini Pole Dance

Like Adductor Magnus, Adductor Magnus will also be stretched whole executing this move.

Adductor Brevis:

Yogini Pole Dance

Another adductor of the leg, lengthening.


Yogini Pole Dance

It is a strap like long muscle that produces powerful adduction. In this case, it is getting stretched.

Rectus Abdominis:

Yogini Pole Dance

Rectus Abdominis is a flexor of the trunk but here as you can see, the trunk is hyperextended and so, the Rectus Abdominis is getting stretched.


Yogini Pole Dance

Obliques also provide flexion of the trunk and thus, are getting stretched.

Psoas Minor:

Yogini Pole Dance

Psoas Minor is also a flexor of lumbar spine. Therefore, it is lengthening here.


Yogini Pole Dance

The feet can be seen in plantarflexed position so, it is obvious that the dorsiflexors are lengthening during the Yogini Pole Dance move.


Yogini Pole Dance

The forearms are extended so Biceps are being stretched that act as forearm flexors.

Pectoralis Major:

Yogini Pole Dance

Pectoralis Major acts as adductor and depressor of the arm as well as rotates the arm forwards. Arms can be seen abducted here. So, Pectoralis Major is stretching.

Serratus Anterior:

Yogini Pole Dance

Serratus Anterior is also known as ‘the Boxer’s Muscle’. It assists in protraction of scapula but the opposite is happening here so, it is being lengthened.


Yogini Pole Dance

Trapizeus is responsible for Rotation, retraction, elevation, and depression of scapula. It is also being lengthened during Yogini Pole Dance move.

Muscles Contracting


Yogini Pole Dance

It is a rotator cuff muscle and acts as an internal rotator and stabilizer of the shoulder joint. As internal rotation is happening, it is contracting during this move.

Posterior Deltoids:

Posterior Deltoids

Posterior Deltoid extends the arm and also causes horizontal abduction. It is also contracting.



These are the retractors, elevators and rotators of the scapula, especially assisting during Yogini Pole Dance.

Levator Scapulae:

Levator Sapulae

Levator Scapulae works as an elevator of the scapula. Elevation of scapula is important during the Yogini Pole Move so it is contracting.

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Triceps are the extensors of the forearm and as it can be seen, the forearm is extended at elbow joint, hence the Triceps are contracting.



Hamstrings are extensors of the leg at hip joint. So, there contraction is really important for this move.



Glutes except Tensor Fascia Latae are also extensors of the hip joint.

Finger Flexors:

Finger Flexors

Fingers Flexors will be contracting here with great strength to provide strong grip.

Muscles exerting extra tension on the pole side

Teres Major:

Teres Major

Teres Major of pole side adducts the arm and also internally rotates it. Adduction provides extra friction between body and the pole and helps to hold to the position.

Rhomboids Yogini Pole Dance:


Rhomboids help in retracting the scapula and also in elevating it. They will also provide tension on the pole side.

Adductor Magnus Yogini Pole Dance:


Adductor Magnus are adductors of the leg but in this case the one on the pole side will contract and with the leg, brings the arm closer to the pole to provide extra tension.

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