Ayesha in pole dance: what you may not know

Whether you're an Ayesha master, you dream about it watching every video, or you'd rather stick to splits, we all wonder the same thing: who is Ayesha??

It all starts with @panterablacksmith, the first to perform and understand how the move works: the push-pull, the hand placement needed to hold a straight edge (inverted pencil), and the legs opened in a V that was known back then as the straight edge straddle. She explains and teaches this position in her first DVD, released in 1999, Pole Tricks 101. 🔥

Several other strippers performed the move, including a certain Ayesha, who mastered it and modified it slightly, so much so that the other dancers at her club started calling it "Ayesha's move". 🌸

It was later, in the late 2000s, that the name became official, with the codification of international pole dance competitions. 🪩

PS: I'm going back to strengthen my shoulders. Maybe one day it will happen... ✨

How to master the Ayesha move

As you may already guess, the Ayesha is extremely difficult and requires a number of prerequisites. The good news is that a move this demanding can be broken down into steps. Once you understand what the body needs to do, where it needs to be placed and which qualities you need to build, the Ayesha move becomes a progression goal like any other. This guide takes you through it step by step, from understanding the move to the mistakes to avoid, with tips for each stage. You'll find what you need to prepare this move calmly, whether you practise pole fitness, pole sport or aerial arts.

Why is the Ayesha so difficult?

If you're wondering whether the Ayesha is really that hard, the honest answer is yes. It has nothing to do with talent or body type. It's an aerial trick where the whole body is inverted and all the weight rests on your hands and arms. No support compensates: not your legs, not your back, not the pole against your body. Like any aerial move, it doesn't forgive imprecision. You hold it, or you don't.

What makes the Ayesha difficult is the combination of three requirements that have to come together at the same time. First, strength: pushing strength, pulling strength and core work. Then precise placement, because a badly positioned hand or a hip that drifts makes the whole move collapse. And finally, finding your balance point, the spot where the body is aligned vertically without forcing. That balance point can't be guessed. You find it attempt after attempt.

Many pole dancers get discouraged because they compare their progress to a video where the move looks effortless. You rarely see the months of preparation that came before. The Ayesha is a pole sport move built over time, like all the big aerial arts moves, and that's a good reason to take the time to do things properly.

Understanding the Ayesha technique

Before working on the Ayesha, you need to know exactly what it looks like. The body is inverted and aligned vertically, with the legs open in a V. Both hands sit on the pole at different heights and play opposite roles: that's the push-pull principle mentioned above. In pole anatomy, we often talk about a chain of strength: the hand, the wrist, the elbow, the shoulder, then the core, all of which must stay engaged at the same time.

The top arm and the bottom arm. The top arm is the upper arm. It pulls the pole toward you, while the bottom hand pushes: the top hand grips the pole while the bottom hand pushes it away. This opposition of forces creates the tension that holds the position. If either hand lets go, everything becomes unbalanced. When you're told to pull with your top arm, that's the cue to keep in mind at every attempt, because that's often where everything is decided.

Body alignment. The body must stay straight from head to toe. The hips stay in line (mind your hip placement), without tipping to one side or sagging forward. This is why the straight edge, also called the inverted pencil, is such an important step: it teaches you to hold a straight body upside down, with your hands well placed.

Opening the legs. Once the body is aligned, the legs open into a V. This opening depends on your hip mobility and your core strength. If the legs open too early or too abruptly, they unbalance everything else. Open gradually, keeping control of your pelvis and keeping your legs straight.

Contact with the pole. The contact between your skin and the pole changes everything, and it's also a safety point. It's what allows your hand to stay in place under load. We come back to it below, in the grip section.

The best way to check your technique is still to film yourself. A video from the side and one from the front immediately show whether your body is straight, whether your top arm is engaged and whether your legs are symmetrical. And if your studio allows it, ask your coach to correct you live: they can spot in seconds what you can't feel.

How to build strength for the Ayesha

If you only remember one thing, let it be this: the Ayesha is largely prepared off the pole. Strength training is an investment, and the pole dancers who progress fastest are often those who work on their strength regularly, outside of class. This is what's called strength and conditioning: complementary work that prepares the body to handle the load of advanced moves.

Pushing strength. It's essential for the bottom hand. Push-ups, dips, presses and handstand work against a wall are very useful exercises. Handstands are particularly interesting: they teach you to carry your weight on your hands, with open shoulders and an aligned body, which is exactly the logic of this move.

Pulling strength. It serves the upper arm. Pull-ups, rows and active hangs build the back, the biceps and the stability of the upper body. A pole dancer who pulls hard with her upper arm keeps her body aligned more easily.

Core strength. Core work connects everything else. Planks, hollow body holds and hanging leg raises help you keep your pelvis in line and your legs under control, for a strong core and a nice line through the legs. Without solid abs, the legs in the V pull the body sideways. This topic is often underestimated, yet it determines the stability of the whole movement.

Wrists and forearms. Often forgotten, they absorb a large part of the load. Strengthening and mobility exercises, increased little by little, prepare them to hold the position without pain. If you feel persistent discomfort, don't push through and talk to a professional.

This preparation fits easily into your pole fitness routine. Two or three short sessions a week are better than one exhausting session from time to time. Consistency matters more than intensity, and that's true for every pole dancer, whatever her level.

Shoulder mobility and flexibility: the forgotten half

We talk a lot about strength, but the Ayesha also requires mobility, especially in the shoulders. On an aerial movement like this one, mobility matters as much as strength. To align the body vertically with your arms overhead, you need good range of motion: this is called overhead mobility. Limited shoulder mobility forces the back to arch to compensate, and the body loses its alignment.

A few simple exercises help you gain range: chest and lat stretches, mobility work with a stick, passive hangs on a pull-up bar. Go gradually and never chase pain. A good shoulder warm-up before every session remains the best protection.

For the legs, flexibility in the hips and adductors makes the V opening and the splits easier. If you want to work on this in a structured way, our article on flexibility exercises for pole dance offers routines.

Which grips should you use for the Ayesha?

The word grip covers two topics in pole dance, and both matter for the Ayesha.

Hand grips. There are several ways to hold the pole: the cup grip, the twisted grip, the split grip, or the elbow grip for certain variations. The choice depends on the trick you're working on, your strength and your comfort. On a move where everything rests on the hands, the grip has a direct impact on body stability. Test several options gradually, with a spotter or a coach, and keep the one that lets you hold without tensing your wrist.

Adhesion. A clean pole and suitable hands prevent slipping at the wrong moment. Skin that's too damp or too dry, an oily pole or cream residue are frequent causes of slipping. To understand in detail how to choose and use your grip aid, read our article on grip in pole dance. On the gear side, you can also discover our Hookd grip, designed to support pole dancers in their practice.

One last tip: don't count on a product to make up for incorrect hand placement. Grip helps, but it doesn't replace technique or strength.

Which moves prepare you for the Ayesha? The progression chain

Think in terms of a progression chain: each move you master prepares the next. Here are the steps that bring you closer to the Ayesha, from the most accessible to the closest to the move itself.

1. A clean, stable basic invert. The first step is this one. Everything starts here. If your invert isn't secure yet, that's where to spend your time. Work on it static, then with a spin, looking for pelvis control and leg alignment. It's also the foundation of the whole family of inverted moves.
2. The straight edge. This is the technical foundation of this move, the moment you learn to place your hands and hold a straight body upside down. The more solid it is, the more accessible what follows becomes.
3. The handspring. Very close in principle, the handspring works on arm pushing strength, shoulder placement and the feeling of a body rising above the hands. Many pole dancers see it as an excellent stepping stone to the Ayesha, because it shares several key qualities with it. The handspring also comes up alongside the Ayesha in many pole dance tutorials.
4. The extended butterfly. This inverted position with open legs trains the body to hold the V opening upside down. The butterfly is an accessible aerial move that prepares the hips and the core well. A stable butterfly, and above all a clean extended butterfly, is an excellent indicator: if you hold it with control, the Ayesha gets closer. Our guide to nailing the butterfly in pole dance takes you through it step by step.
5. The crucifix. This trick builds pushing strength and upper body stability, two directly useful qualities.
6. Pole-assisted handstand. It lets you feel the alignment of the body over the hands, with a support to reassure you. Practised regularly, it sharpens your awareness of your alignment.
7. Splits. They work on leg line and hip mobility, essential for opening into a clean V.

If you're a beginner, don't skip these steps. Start with our beginner pole dance moves guide and move at your own pace. Depending on the variation, the entry into the Ayesha can also start from a knee hold that you release at the right moment: ask your coach which option suits your level best.

How to avoid common Ayesha mistakes

Certain difficulties come up very often among pole dancers working on the Ayesha. Identifying them already saves you time. Here are the most frequent common mistakes.

• A body that isn't straight. This is mistake number one. The pelvis drifts, the back arches, the legs pull the body sideways. Make sure your body is aligned before trying to hold the position. Film yourself and compare.
• A top arm that doesn't pull enough. When the upper arm relaxes, the body loses its tension. Remember to actively pull with your top hand at every attempt, even when you're tired.
• Shoulders that sag. Without enough core strength or mobility, the shoulders sink toward the ears and the position collapses. The strengthening and mobility work described above is there to prevent this.
• A poorly chosen grip or a slippery pole. A bad grip tires the wrist and makes the hand slide. Check the state of your pole, test other grips and adapt your grip aid.
• Opening the legs too fast. Opening into the V unbalances the body if it's abrupt. Open gradually, keeping control of your pelvis, and aim for a hold of a few seconds before going further.
• Wanting to go too fast. The Ayesha isn't won in a single session. Pushing on when you're exhausted means risking injury. It's better to stop and come back fresher.
• Not filming yourself. Without visual feedback, you correct blindly. A simple video shot with your phone changes a lot.
• Forgetting your wrists and shoulders. This move puts a lot of load on these two areas. Warm up properly, increase difficulty in stages and take pain signals seriously. To go further, read our article on pole dance injuries.

Our Ayesha tips to help you progress

A few simple tips to keep in your pole bag:

• Start each session by warming up your wrists, shoulders and core.
• Work on one step at a time, without trying to do everything in the same session.
• Film yourself once a week to track your progress, however small.
• Alternate pole sessions and strength sessions, to give the body time to recover.
• Work on your butterfly once a week to get used to the V opening, and avoid common mistakes by filming yourself.
• Celebrate every bit of progress: holding one second longer is already a step toward the goal.
• Surround yourself with people. The pole community is a real source of motivation, tips and kindness.
• Remember: it's not a race! Special mention to the polefreaks who manage it within a few months, but that's not the case (at all!!) for everyone ...

What to wear to work on the Ayesha

Without making pole dance outfits the key to success, good gear helps you feel comfortable and focus on the movement. Choose clothes that don't restrict shoulder or hip movement and that stay in place upside down. For the areas in contact with the pole, your coach will tell you what suits the trick you're working on. If you're looking for pole dance wear designed for practice, discover our selection of pole dance outfits.

Questions you're probably asking

How long does it take to get the Ayesha? There's no single answer. It depends on your starting level, your strength, your mobility, how often you train and the support you get. Some pole dancers get it in a few months, others in several years, and that's completely normal.

Do I need a coach to learn the Ayesha? It's not compulsory, but it's strongly recommended. You'll find more advice on our blog. An outside eye spots alignment issues and stops you from picking up bad habits.

Can I work on the Ayesha at home? The physical preparation, yes: strength work, mobility, handstands. For the move itself, it's better to have support and a properly installed pole. Our article on how to choose and install your pole dance pole can help you get started well.

What if I'm afraid of falling? It's very common. Work with a spotter, use suitable mats and break the move down into small steps to rebuild your confidence. At the start, if possible, work on it with two people: with someone who can spot you and keep you from getting hurt!

The Ayesha, above all a progression

Like many advanced pole dance moves, every strength session, every mobility exercise and every attempt, even a failed one, brings you closer to the goal. The pole community is there to cheer you on at every stage, whether you're a beginner polette, an experienced pole dancer or already an Ayesha master.

You'll be happy with every step you've made. So, where are you with your Ayesha? 🌸