Headstand (Bow and Arrow): Pole Dance Tutorial


Kneel on the floor facing the pole. Place both hands around the base of the pole. Stretch your legs out behind you as you place the top of your head on the floor in front of the pole. Kick your legs up towards the pole. Keep your legs straight for a headstand pose. Place one foot (whichever is most comfortable) over the back of the pole. When you have a good grip with this foot, keep your other leg straight and place it as close to the ground as you can. Arch your back to help lower your leg and add to the bow shape of your body.

Category: Pole Dancing Videos

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 3 Personal Trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place

Visit FireflyPoles.co.uk

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