Contents, page numbers, levels and cross referenced AKAs for the new PDC Pole Dance Syllabus - 2013

front cover of the new pole dance syllabus book

Responding to your feedback, a sneak-peek at the contents pages shows the more structured, user friendly layout for the updated 2013 edition.

 

This new and larger edition is laid out in levels and has an alphabetical contents section with cross referenced AKAs, so you can always quickly find the move you are looking for.

 

We have also increased the image sizes so you can more easily see and understand the techniques.

 

now over 400 pages

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PDC Pole Dance Syllabus 2013 Contents

 

PDC Name/Also Known As

Level

Page

1 Handed Lotus

 

287

1 Handed Moth

 

287

1 Handed Papillion

 

287

1 Handed Venus

 

287

A Frame (facing away from pole)

1

2

A Frame (facing pole)

1

3

Advanced Helicopter

 

195, 196

Advanced Jamilla

 

79

Advanced Layback

 

256, 257

Advanced Plank

 

71

Advanced Seat

 

133

Aerial Climb

5

269

Aerial Invert

 

157

Air Apprentice

4

156

Air Cradle Invert

 

271

Air Invert

4

157

Air Recliner Invert

5

271

Air Shoulder Mount

5

272

Air Walk (bracket grip)

5

273

Air Walk (forearm grip)

5

274

Allegra (closed)

5

275

Allegra (open)

5

276

Anchor

 

79

Anchor Lift

4

159

Anchor Spin

 

148, 149, 243

Anchor Spin-up

 

150

Angel Pose (closed)

4

160

Angel Pose (open)

4

161

Apprentice

3

79

Archer

3

80

Aries

 

301

Armpit Hold

 

160, 161

Armpit Split

 

251

Armpit Straddle

 

251

Arms Only Climb

5

277

Attitude Spin (bracket grip)

3

81

Attitude Spin (half bracket grip)

2

45

Attitude Spin-up

3

82

Ayesha (forearm grip)

5

278

Baby Boomerang

 

49

Back Arch

1

4

Back Body Wave

 

25, 38

Back Hook Spin

1

5

Back Hook Spin (one handed)

3

83

Back Hook to Shoulder Mount

5

279

Back Support Concorde

 

209

Back Support Invert

 

208, 271

Back-split

 

301

Backslide (one leg extended)

1

7

Backward Floor Roll

2

46

Backward Kick Split

 

143

PDC Name/Also Known As

Level

Page

Backwards Pole Switch

1

8

Backwards Roly Poly

 

46

Backwards Vanessa

 

83

Ball

2

47

Ballerina

 

9

Ballerina Kick

 

42

Ballerina Spin

 

142

Ballet Hook

1

9

Banana Splits

5

281

Barbed Wire Ascent

 

105

Barbed Wire Spin

 

102, 104

Barbed wire variation

 

101

Basic Archer

3

85

Basic Barbie

 

49

Basic Boomerang

 

49

Basic Bow and Arrow

 

80

Basic Climb

3

86

Basic Climb Variation

 

86, 95

Basic Fireman

1

10

Basic Handspring

 

122, 123

Basic Hero

 

79

Basic Jamilla

 

79

Basic Invert

3

87

Basic Spinning Climb

 

96

Basic Straddle

 

49

Bat

 

106

Bees Knees

 

302

Belly Slide

 

98

Bird

 

176, 200

Black Widow

 

138

Black Widow Spin

 

139, 218

Blade

4

162

Bobbi Rise

 

14

Body Roll

 

12

Body Wave

1

12

Body Wave Kick

1

13

Bomb (closed)

4

163

Bomb (open)

4

164

Boomerang Leg Circles

 

362

Boomerang Pose

 

144

Boomerang Spin

 

148, 149, 243, 150

Boomerang Spin-up

 

150

Bottom Handed Viva

 

224

Bounce to Feet

 

14

Bounce to Sidestep

1

14

Bow

 

56

Bow and Arrow Variation

 

85

Bracket Grip Straight Edge

 

331

Brass Bridge

5

283

Brass Monkey Ascent to Pole Sit

5

285

Bridge

5

286

Bridged Eros

 

283

Bridged Handstand

4

165

PDC Name/Also Known As

Level

Page

Bridged Scorpio

 

190

Broken Pencil Spin

 

142

Bum Slide to V-legs

 

364

Bunny Slide

 

7

Butterfly

3

88

Butterfly (one handed)

5

287

Butterfly Handstand

3

89

Butterfly Spin

 

116, 63

Butterfly Spin to Reverse Butterfly Spin

 

117

Carousel Spin

 

216, 93, 48

Carousel Spin to Reverse Carousel Spin

 

94

Cartwheel Handspring Walkover

4

166

Cartwheel Spin

3

90

Cartwheel Spin (bracket grip)

3

91

Cartwheel Spin to Seat

3

92

Cat Crawl

1

15

Caterpillar Climb

5

288

Caterpillar Descent

5

289

Caterpillar Pose

4

167

Caterpillar Pose (elbow grip)

4

168

Caterpillar Pose (forearm grip)

4

169

Chair Spin (bracket grip)

3

93

Chair Spin (half bracket grip)

2

48

Chair Spin (stretched legs)

 

134

Chair Spin to Reverse Chair Spin

3

94

Chaundy Climb

3

95

Chinese Fall Back

 

337, 338

Chinese Pole Climb

4

170

Chinese Pole Hold

 

368

Chinese Pole Sit Back Bend

 

338

Chinese Pole Stretch

 

137

Chinese Skater

5

290

Chinese Star

 

210

Chopper

4

171

Classic Gemini

 

204

Classic Tail Drop

 

247

Climb to Invert

 

157

Climbing Fireman

3

96

Climbing Spin

3

97

Clock

 

29

Clock Hands

 

29

Close Contact Spin

 

10

Closed Gemini

 

119

Closed Rocket Man

 

188

Closed Scorpio

 

119

Cobra Dismount

3

98

Coil Spin

 

213

Coil Spin to Carousel Spin

 

216

Coil Spin to Dizzy Spin

 

214

Coil Spin to Reverse Attitude Spin

 

218

Combo 22

4

172

Concorde Spin

 

134

PDC Name/Also Known As

Level

Page

Corkscrew Spin (no handed)

4

174

Corkscrew Spin (one handed)

4

175

Corkscrew Spin (two handed)

3

99

Crab Slide

 

4

Crab Spin

2

49

Cradle Concorde

 

209

Cradle Invert

 

208

Cradle Position (bow and arrow legs bracket grip)

3

101

Cradle Spin

 

103, 50, 104

Cradle Spin (knees tucked bracket grip)

3

102

Cradle Spin (one leg bent one leg straight)

3

103

Cradle Spin (reverse baseball grip)

2

50

Cradle Spin (straddle legs)

3

104

Cradle Spin-up

3

105

Crescent

5

291

Crescent Moon

 

187, 112

Cross Ankle Release

3

106

Cross Ankle Seat

 

51, 52

Cross Ankle Sit

2

51

Cross Ankle Sit (one handed)

2

52

Cross Foot Layback

 

337

Cross Foot Release

 

337

Cross Knee Release

3

107

Cross Knee Sit

2

53

Cross Knee Sit (one handed)

2

54

Cross Knee Sit Preparation

2

55

Crucifix

1

16

Crucifix Angel

 

77

Crucifix Forward Fold

2

56

Crucifix Forward Fold Variation

 

180, 181

Crucifix Leg Extension

 

77

Crucifix Twist

2

58

Cuckoo

 

153

Cupid (closed)

4

176

Cupid Flatline

4

177

Cupid Front

 

200

Cupid Leanout

 

200

Cupid Side

 

176

Cupid to Reverse Shoulder Mount

5

292

Cupid to Twisted Grip Ayesha

5

293

Dangerous Brian

4

179

Dangerous George

 

179

Daphne

 

256, 257

Dart (closed)

4

180

Dart (open)

4

181

Deadlift Handstand (into pole)

5

294

Deadlift Prep

 

300

Death Drop

 

245

Diagonal Dove

 

254

Diagonal Statue

 

255

Dip to Heron

 

17

Dip to Step Around

 

17

PDC Name/Also Known As

Level

Page

Dip to Wrap Around

1

17

Dips

 

41

Dislocater

 

353

Diva Split on Pole Upside Down

 

281

Dizzy

 

83

Dizzy Spin to Shoulder Mount

 

279

Dizzy variation

 

70

Dolphin Spin (closed)

3

108

Donna Spin

 

206

Double Climb

 

269

Double Electric Leg Switch

 

359

Double Knees

5

295

Dove

4

182

Downward Facing Splits

 

281

Drama Queen

 

47

Dropback

 

106

Dropped Cradle

 

101

Elbow Hold Hangman

 

109, 183, 299

Elbow Iron X

5

297

Elbow Stand

 

66, 67

Electric KT.

 

298

Electric Leg Switch

5

298

Elephant Lift

 

294

Embrace

3

109

Embrace (one handed)

4

183

Embrace Extreme

5

299

Emotion

4

184

Epose

5

300

Eternal Pole Walks

1

18

Exotic Kick

 

42

Extended Backward Floor Roll

3

110

Extended Butterfly

4

185

Extended Scorpio

 

283

Extreme Brass Monkey

 

306

Fairy Spin

 

97

Fairy Walk

3

111

Fallen Star

5

301

Fallen Star variation.

 

198

Fan Kick

 

90

Fang

 

106, 319, 320

Fantasy

 

106

Felix Figurehead

5

302

Figurehead

 

254, 255

Figurehead (one handed)

4

187

Figurehead (two handed)

3

112

Fiona.

 

185

Fireman Double Knees

 

10

Fireman Spin

 

10

Fireman Spin (both legs straight)

3

113

Fireman Spin (one leg straight)

2

59

Fireman Spin Crossed Leg Closed

1

19

Fireman Spin Crossed Leg Open

1

20

PDC Name/Also Known As

Level

Page

Fireman Spin Crossed Leg Open (one handed)

2

61

Fireman Split Spin

 

141

Fish

 

335

Flag

 

258

Flag Attitude

 

261

Flag Cartwheel

 

384

Flag Invert

 

260

Flag Split

 

386

Flag variation

 

259, 152

Flamingo

 

9, 30

Flatline

 

136

Flatline (from Butterfly)

 

313

Flatline Cross Knee Layback

 

130

Flatline Scorpio

 

192

Floating Ballerina

5

303

Floor Back Arch

1

21

Floor Bounce

 

62

Floor Fan

1

22

Floor Fan Cartwheel

 

23

Floor Fan Circle

 

23

Floor Fan Kick

1

23

Floor Inversion

1

24

Floor Inversion Repeaters

2

62

Floor Model Pose

 

21

Floor Shoulder Mount to Standing

 

344

Floor Star

3

114

Floor Trucker Pose

 

21

Floorsweeper Spin

5

304

Flying Back Hook Spin

3

115

Flying Bat

 

80, 85

Flying Cupid

 

177

Flying Polecat

 

213

Flying Polecat Spin to Black Spin

 

218

Flying Polecat to Carousel Spin

 

216

Flying Spiral

 

213

Flying Spiral Spin to Back Hook Spin

 

214

Flying Spiral Spin to Reverse Attitude Spin

 

218

Flying Spiral to Chair Spin

 

216

Flying Yogini

4

188

Forearm Hold Handstand

 

278

Forward Bend

 

2, 3

Forward Fold

 

2, 3

Forward Vanessa to Backward Vanessa

 

117

Forwards Body Slide

1

25

Forwards Pole Switch

1

26

Forwards Vanessa

 

116, 63

Free Glider

 

301

Front hook Extended Leg

 

65

Front Hook Spin (one handed)

3

116

Front Hook Spin (two handed)

2

63

Front Hook to Back Hook Spin (one handed)

3

117

Front Hook to Back Hook Spin (two handed)

2

64

Front Pole Splits

 

171

PDC Name/Also Known As

Level

Page

Full Moon

5

305

Funky Monkey

5

306

Gabrielle Spin

 

75

Gemini (closed)

5

308

Gemini (one handed)

3

119

Gemini (one handed) to Twisted Grip Ayesha

5

309

Gemini (semi-closed)

4

189

Gemini Bridge

4

190

Gemini Extreme

5

311

Gemini Flatliner

 

194

Gemini Handstand

4

191

Gemini Kateriina

5

312

Gemini Plank

4

192

Gemini Plank (from Butterfly)

5

313

Gemini Plank (from Extended Butterfly)

5

314

Gemini Plank (from Invert)

4

194

Gripper

5

316

Half Attitude Spin

 

68

Half Crescent

 

182

Half Front Hook Spin (two handed)

2

65

Half Moon

5

317

Half Pirouette

 

37

Half Snake Spin

3

120

Half Turn

 

37

Hamstring Stretch

 

2, 3

Hands Free Chopper (closed)

4

195

Hands Free Chopper (open)

4

196

Hands Free Handstand

 

319, 320

Handspring Preparation

3

122

Handspring Preparation (extended legs)

3

123

Handstand (into pole)

3

124

Handstand Drop

 

246

Hang

 

376

Hangback

 

106, 107

Hanglider (closed)

4

197

Hanglider (open)

4

198

Hangman

4

199

Hayley's Gemini

 

197

Headstand (bow and arrow legs)

2

66

Headstand (prayer legs)

2

67

Helms Pose

 

126

Helter Skelter Spin

 

99, 175

Heron

 

43

High Hand Pirouette

1

27

High Hand Pirouette (two handed

1

28

Holly Drop

5

318

Hollywood Spin

2

68

Hollywood Spin (no hook)

2

69

Hollywood Spin (one handed)

3

125

Hollywood Spin to Attitude Spin

 

151

Hood Ornament

3

126

PDC Name/Also Known As

Level

Page

Hook Handstand

 

191

Horizontal Splits on Pole

 

324

Hummingbird

 

176

Hummingbird

4

200

Hummingbird or Bird to Shoulder Dismount

 

292

Hummingbird or Bird to Twisted Grip Ayesha

 

293

Iguana Mount (pencil split)

5

319

Iguana Mount (prayer pose)

5

320

Iguana V

 

319

Inside Leg Hang

 

119

Inside Leg Hang Bridged

 

190

Inside Leg Hang Extended

 

308

Inside Leg Hang Variation

 

189, 312

Inside Leg Hook

 

119

Invert Dismount

 

98

Inverted Ball

 

163, 164

Inverted Climb

 

288

Inverted Crucifix

3

127

Inverted D

5

321

Inverted Hip Hold

 

195, 196

Inverted Pike

4

201

Inverted Pole Splits

 

281

Inverted Straddle

 

171

Inverted Thigh Hold

3

128

Inverted V

 

301

Iron X

5

322

Jack Knife

5

323

Jade

5

324

Jamilla

5

325

Jamilla Variation

 

240

Jeanie

5

326

Jenyne Walk

 

273, 274

Jewel

 

319, 320

Jump and Squeak

 

10

Jump Up

 

14

Jumping Back Hook Spin (two handed)

2

70

Jumping Boomerang Spin

 

129

Jumping Straddle Spin

3

129

Knee Banner

 

327, 328

Knee Circles (both)

1

29

Knee Climb

 

269

Knee Conditioning

 

327, 328

Knees (closed)

5

327

Knees (open)

5

328

Knot

4

202

Ladygarden

 

256, 257

Lateral Stretch

1

30

Layback

 

71

Layout

2

71

Lean Back

 

71

Leg Circles

 

41

Leg Over Lady

 

192

Leg Swan

 

179

PDC Name/Also Known As

Level

Page

Legs Through Hands Spin

 

206

Liberty

3

130

Log Roll (1)

1

31

Log Roll (2)

1

32

Lotus

 

88

Low Lift Spin

 

105

Male climb

 

170

Mantis Crossed Legs

 

252

Mantis Variation

 

162, 128

Marksman

 

301

Marley Flatline

 

177

Marley Straight Leg

 

177

Matrix (bow and arrow legs)

5

329

Matrix X

 

386

Mermaid Spin

2

72

Minx

 

301

Monkey Climb Variation

 

86, 95

Moon Handstand

 

165

Moth

 

185

No Handed Bow and Arrow

 

179

No Legs Climb

 

277

Noodle

5

330

Outside Hook Spin

 

68

Outside Leg Hang

 

252

Over-V

 

171

Overhead

 

301

Overhead Gemini

 

190

Pantera's Bow and Arrow

4

203

Pantera's Gemini

4

204

Pantera's Moon

 

291

Panther

 

25, 38

Panther Crawl

 

15

Papillon to Flatline Scorpio

 

314

Papillon

 

88, 185

Parallel Handstand

5

331

Pass in front

 

26

Passe Spin

3

131

Peanut

 

325

Peek-a-Boo

 

40

Pencil

 

258

Pencil Lift

 

159

Pencil Pose

4

205

Pencil Spin

3

132

Pendulum (cup grip)

5

332

Peter Pan

3

133

Phoenix

5

334

Phoenix Preparation

 

373

Pike

 

201

Pike Spin

3

134

Pike Spin Drop

 

72

Pin-up Girl

 

22

Pirouette (elbow grip)

1

33

Pirouette (low hand)

1

34

PDC Name/Also Known As

Level

Page

Plank (one handed)

3

135

Plank (two handed)

3

136

Plank Variation

 

256. 257

Poisson

5

335

Pole Caress

 

2, 3

Pole Drop

 

7

Pole Hug

 

109

Pole Peek

1

34

Pole Sit

 

51, 52, 53, 54

Pole Walk

1

36

Pole Walk Repeaters

1

37

Post Spin

4

206

Pretzel

 

337, 338

Prima Rise

 

14

Q

5

336

Ragdoll

 

56

Recliner Concorde

 

209

Recliner Gemini

 

184

Recliner Invert

4

208

Recliner Pike

4

209

Recliner Variation

 

202

Recovery Postition

 

14

Reiko Split Variation

 

290

Reiko Splits (one handed)

4

210

Reiko Splits (two handed)

3

137

Reiko Stretch

 

137

Remi

5

337

Remi Extreme

5

338

Remi Martin

 

337

Reverse Attitude Spin

3

138

Reverse Attitude Spin (half bracket grip)

3

139

Reverse Attitude Spin to Reverse Grab Spin

4

211

Reverse Ayesha

 

301

Reverse Body Slide

1

38

Reverse Caterpillar Climb

 

289

Reverse Climb

 

288

Reverse Fish

 

339

Reverse Grab Spin

4

213

Reverse Grab Spin to Back Hook Spin

4

214

Reverse Grab Spin to Black Widow Spin

 

218

Reverse Grab Spin to Chair Spin

4

216

Reverse Grab Spin to Twisted Grip Deadlift

 

334

Reverse Grab to Carousel Spin

 

216

Reverse Grab to Reverse Attitude Spin

4

218

Reverse High Hand Pirouette

1

39

Reverse Poisson

5

339

Reverse Rocket Man

 

160, 161

Reverse Shoulder Mount (bow and arrow legs)

 

225

Reverse Shoulder Mount (prayer legs)

 

226

Reverse Shoulder Mount Plank

 

340

Reverse Stag

 

138

Reverse Walking Circles

 

39

PDC Name/Also Known As

Level

Page

Rock n Roll

1

40

Rocket Man (closed)

4

220

Rockstar Spin

3

141

Rotating Carousel

 

362

Sailboat

 

192

Scissor Spin

3

142

Scorpio (closed)

 

308

Scorpio (one handed)

 

119

Scorpio Extreme

 

311

Scorpio Handstand

 

191

Scorpio Kateriina

 

312

Scorpio Variation

 

189

Seat

 

51, 52, 53, 54

Seated Climb

4

221

Seated Cradle

 

47

Seated Crouch

 

47

Seated Descent

4

222

Seated Fall Back

 

107

Seated Jack Knife

4

223

Seated Pointer

 

223

Seated Spinner Ascent

 

82

Seated Twist

 

133

Shooting Star

4

224

Shoulder Dismount (bow and arrow legs)

4

225

Shoulder Dismount (prayer legs)

4

226

Shoulder Dismount Plank (open)

5

340

Shoulder Mount

4

227

Shoulder Mount Boomerang

 

228

Shoulder Mount Bounce Descent

5

341

Shoulder Mount Bounce Descent (variation)

5

342

Shoulder Mount Flip

5

343

Shoulder Mount Flip from Floor

5

344

Shoulder Mount Hang

 

199

Shoulder Mount Jack Knife

5

345

Shoulder Mount Jack Knife Repeaters

 

367

Shoulder Mount Lock (one handed)

5

346

Shoulder Mount Pencil

5

347

Shoulder Mount Pop

5

348

Shoulder Mount Prance

 

143

Shoulder Mount Preparation (scissor kick)

3

143

Shoulder Mount Preparation (straddle legs)

3

144

Shoulder Mount Splits

5

349

Shoulder Mount Straddle

 

114

Shoulder Mount Straddle

4

228

Shoulder Mount to Seat

5

350

Shoulder Mount Tuck

4

229

Shoulder Mount V-legs

 

228

Shoulder Roll Dismount

3

145

Shoulder Stand

 

24

Show Climb

 

86, 95

Showgirl

 

5, 83

Showgirl Variation

 

139

PDC Name/Also Known As

Level

Page

Showgirl Variation to Floater Transition

 

211

Side Bow and Arrow

5

351

Side Climb

4

230

Side Mount

 

79

Side Pull-up

 

329

Side Pull-up Supported

 

300

Side Spin (two handed baseball grip)

2

74

Side Spin (two handed)

2

75

Side Spin to Superman

4

231

Side Spiral ascent

 

105

Silk Cimb

 

269

Skater (elbow hold)

3

146

Skater (forearm grip)

3

147

Snake Spin

4

234

Spider

 

249

Spider (one handed)

 

365

Spider Turn

 

355

Spin and Snap

5

352

Spinning Chopper

4

235

Spinning Climb

4

237

Spinning Helicopter

 

235

Spinning Leg Circles

 

76

Spinning Monkey Climb

 

237

Spinning Pole Split

 

243

Spinning Shoulder Mount

5

353

Spinning Step Around

2

76

Spinning Supergirl

 

238

Spinning Superman

4

238

Spiral Spin

 

99

Split Grip Straight Edge

 

331

Split Heel Box Splits

5

354

Split Heel Pose (one handed)

4

239

Split Leg Hook

 

89

Split Straddle

4

240

Split V

 

240

Spring and Slide

 

14

Spyda Monkey

5

355

Stag

4

241

Standing Thigh Seat

 

77

Star

 

195, 196, 240

Stargazer

4

242

Static Electic Leg Switch

 

262

Statue

 

187, 112

Step Across Turn

 

26

Step and Hook

 

43

Step and Turn

 

37

Step Around

1

41

Step Behind Turn

 

8

Step Forwards Turn

 

26

Straddle Prep Spin

 

49

Straddle Spin (baseball grip)

3

148

Straddle Spin (half bracket grip)

3

149

PDC Name/Also Known As

Level

Page

Straddle Spin (one handed)

4

243

Straddle Spin-up

3

150

Straight Edge (elbow grip)

5

357

Straight Edge (forearm grip)

5

358

Suicide Back Hook Spin

5

359

Suntan

 

21

Sunwheel Ascent

 

82

Sunwheel Spin

 

81, 45

Super Climb

 

277

Super Invert

 

157, 272, 347

Super Recliner

 

271

Super Shoulder Mount

 

272

Super Sliding Splits

5

361

Superhold

 

347

Superman

4

244

Superman Bridge

 

182

Superman Hold

 

302

Superman Reverse

 

135, 136

Swan Dive

4

245

Swan Slide Spinner

 

116, 63, 117, 64

Swan Slide Spinner to Reverse Swan Slide Spinner

 

117, 64

Switcharoo Spin

3

151

Swivel Hips

5

362

Tabletop

5

363

Tail Drop

4

246

Tail Drop to Cantilever

 

364

Tail Drop to Splits

4

247

Tail Drop to Straddle

5

364

Tail Pipe

 

249, 365

Tail Pipe

4

248

Tail Sit

4

249

Tail Sit (one handed)

5

365

Tammy

 

128

Tammy Variation

 

252

Tango Kick

1

42

Tea Pot

4

250

Teddy

4

251

Teddy Pike

5

366

Teddy Variation

 

366

Thigh Conditioner

 

223

Thread the Needle Spin

 

206

Thread Through Spin

 

206

Tick Tock

5

367

Tinkerbell Spin

 

131

Tissu Climb

 

269

Titanic

 

58, 187, 112

Toothbrush

5

368

Top Handed Viva

 

162

Tornado Roll

5

369

True Tammy

4

252

Tuck Spin

 

103, 50, 104

Turtle Dove

4

254

PDC Name/Also Known As

Level

Page

Turtle Dove (one handed)

4

255

Twisted Ballerina

 

241

Twisted Bow and Arrow

5

370

Twisted Grip Ayesha to Bow and Arrow Legs

 

372

Twisted Grip Ayesha to Matrix

5

372

Twisted Grip Deadlift

5

373

Twisted Grip Handstand (Prayer legs)

5

374

Twisted Grip Handstand to Iguana (pencil)

5

375

Twisted Grip Hangman

5

376

Twisted Grip Horizontal Splits (open)

5

377

Twisted Grip Pose (one handed one leg bent one leg straight)

5

378

Twisted Grip Splits

 

377

Twisted Grip Tuck

5

379

Twisted Knees

 

295

Twisted Star

5

380

Twisted Tabletop

 

368

Twisted Wrist Sit (bracket grip)

4

256

Twisted Wrist Sit (half bracket grip)

4

257

U-bend

5

382

Upright Thigh Hold

2

77

V-Seat

 

256, 257

Val D'Isere

 

344

Vamp

 

106

Vanessa

 

116, 63, 117, 64

Vanessa Extended Leg

 

65

Venus

 

88, 287

Vertical Stand

 

239

Vertical Stand U-turn

 

382

Walking Circles

 

27

Walkover

5

383

Western Flag

4

258

Western Flag (one handed knee to pole)

4

259

Western Flag (one leg bent)

3

152

Western Flag Cartwheel

5

384

Western Flag Invert (from floor)

4

260

Western Flag Matrix

4

261

Western Flag X

5

386

Windmill Spin

 

90, 91

Windmill Spin to Pole Sit

 

92

Windscreen Wiper

4

262

Wingless Moth

 

321

Woodpecker

3

153

Wrap Around

1

43

Wrist Seat

 

154

Wrist Sit

3

154

X-Man

 

322

Yogi Handstand

4

264

Yogi Lift

4

265

Yogini

4

266

Yogini Lily

4

267