Kiana Ng

✨ Handstand Conditioning ✨ ➡️ Prone Hollow Hold on blocks ➡️ Plank Walks ➡️ Plank Walk Up/Down ➡️ Pike Push Ups ➡️ Finger Tip Push Ups 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #handstands #handstand #handstandpractice #calisthenics #gymnastics #fitness #handstandeveryday #handbalancing #acrobatics #handstandnation #handstandchallenge #handbalance #handstandeverywhere #handstandlove #handstanddrills #handstanding #handstandtutorial #handstandfun #handstandpress #handstandtips #handstandhelp #yoga #pole #poledance #polefitness #poledancer #poledancing #polelife #handstandconditioning #handstandworkout https://www.instagram.com/p/CqaxpvLucmP/?igshid=NGJjMDIxMWI=

✨ Hip Mobility for External Rotation ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Pigeon Hip Rolls x8-10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ 90/90 Hip Hinge x5 (hold each hinge for 10 secs) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Standing Hip CAR to External Rotation x3-5 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Firelog x2 mins ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #mobility #fitness #flexibility #yoga #workout #training #movement #health #crossfit #exercise #mobilitytraining #motivation #stretching #functionaltraining #gym #rehab #wellness #stretch #fitnessmotivation #stability #fit #hipmobility #mobilitychallenge #calisthenics #yoga https://www.instagram.com/p/CqVq_4Yu0gp/?igshid=NGJjMDIxMWI=

✨ At-Home Pole / Handstand Exercises for Wrist Rehab & Injury Prevention ✨ As I’m currently still healing my wrist injury, I figured this posts theme is relevant. Pole & handstands are very demanding in your wrists. It’s super important to strengthen and mobilize your wrists (and other joints) to prevent injury. Hence why I train mobility on top of my pole and handstand training days. Some exercises for you to incorporate into your next workout: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ KB Wrist Twists ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Weighted Wrist Exercises ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Finger Tip Push Ups ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Table Top Fist Rocks ➡️ Wrist CARS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions Leggings: @auraactiv - discount in bio . . . . . . . . . . #poledance #pole #poledancer #poletutorial #athomepole #poledancetutorial #poledancetips #wrists #wristmobility #poletips #handstand #poletraining #poleconditioning #poleworkout #handstandtraining #handstandconditioning #mobility https://www.instagram.com/p/CqNw5ImupDH/?igshid=NGJjMDIxMWI=

✨ Adductor Strength & Mobility ✨ ➡️ Inner Thigh Leg Raises (can add ankle weights) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Pigeon Leg Extensions ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Squeeze Stability Ball ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #mobility #fitness #flexibility #yoga #workout #training #movement #health #crossfit #exercise #mobilitytraining #motivation #stretching #functionaltraining #gym #rehab #wellness #stretch #fitnessmotivation #stability #fit #hipmobility #mobilitychallenge #calisthenics #pole #poledance #adductors #adductorstrength #innerthighs #innerthighexercise https://www.instagram.com/p/CqIy4rlO8mK/?igshid=NGJjMDIxMWI=

✨ Falling Out Tips for Handstand ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Watch the videos above for tips on falling out of handstand! They cover: which direction to fall out to, the key concept of falling out (twist & step), and a drill to help you practice this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #handstands #handstand #handstandpractice #calisthenics #gymnastics #fitness #handstandeveryday #handbalancing #acrobatics #handstandnation #handstandchallenge #handbalance #handstandeverywhere #handstandlove #handstanddrills #handstanding #handstandtutorial #handstandfun #handstandpress #handstandtips #handstandhelp #yoga #pole #fallingoutofhandstand #polefitness #poledancer #poledancing #polelife #handstandconditioning #handstandworkout https://www.instagram.com/p/CqDpuTfu9o7/?igshid=NGJjMDIxMWI=

Unconditional love does not mean putting up with hurtful behaviour. When someone’s behaviour is harmful to you, you are not obligated to be okay with it in favour of “unconditional love”. Unconditional love does not mean repressing your needs because you’re being guilt-tripped, manipulated, shamed, or gaslit into believing that it’s unfair for you to express your needs and demand changes in behaviour because you’re supposed to love someone “unconditionally” (meaning not requiring “conditions”). But your conditions aka needs are absolutely valid. When someone gaslights you, all they’re doing is turning things back on you to make it seem like you’re the one at fault. When really, they’re just avoiding having to take responsibility for their behaviour and admit to themselves (and their fragile, prideful, insecure ego) that they may need to step up. Sometimes being able to unconditionally love someone means having to step away from them. To love them and not be with them. 📸: @glassworkscreative @shepoledance . . . . . . . . . . #poledance #poledancer #polefitness #pole #polesport #poledancing #fitness #dance #polelove #poleart #poledancenation #polefit #poletrick #poledancersofig #flexibility #polelife #dancer #poletricks #poledancersofinstagram #exoticpole #polepassion #poledancelife #poledancers #poletraining #polecombo #poleaddict https://www.instagram.com/p/Cp-SJOzu7ce/?igshid=NGJjMDIxMWI=

✨ Tuck Handstand Conditioning ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Tucked Inverted Jackknives ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Tuck Snaps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Lolasana Lifts ➡️ Plank > Tuck ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Tuck Sit ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #handstands #handstand #handstandpractice #calisthenics #gymnastics #fitness #handstandeveryday #handbalancing #acrobatics #handstandnation #handstandchallenge #handbalance #handstandeverywhere #handstandlove #handstanddrills #handstanding #handstandtutorial #handstandfun #handstandpress #handstandtips #handstandhelp #yoga #pole #poledance #polefitness #poledancer #poledancing #polelife #handstandconditioning #handstandworkout https://www.instagram.com/p/Cp21S5iumYb/?igshid=NGJjMDIxMWI=

✨ Straight Line Handstand Drills ✨ ➡️ Stomach To Wall Balance ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Scissor Switches ➡️ Yoga Wheel Balance ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Lean Off Wall To Balance ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Nose & Toes HS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #handstands #handstand #handstandpractice #calisthenics #gymnastics #fitness #handstandeveryday #handbalancing #acrobatics #handstandnation #handstandchallenge #handbalance #handstandeverywhere #handstandlove #handstanddrills #handstanding #handstandtutorial #handstandfun #handstandpress #handstandtips #handstandhelp #yoga #pole #poledance #polefitness #poledancer #poledancing #polelife #handstandconditioning #handstandworkout https://www.instagram.com/p/CpxntSROw-c/?igshid=NGJjMDIxMWI=

✨ Ankle & Knee Mobility ✨ ➡️ Split Squats ➡️ Squat > Knee Tap Sequence ➡️ Knee & Ankle Circles ➡️ Calf Raises ➡️ Toe Raises ➡️ Ankle CARS 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #mobility #fitness #flexibility #yoga #workout #training #movement #health #crossfit #exercise #mobilitytraining #motivation #stretching #functionaltraining #gym #rehab #wellness #stretch #fitnessmotivation #stability #fit #hipmobility #mobilitychallenge #calisthenics #pole #poledance #kneemobility #anklemobility https://www.instagram.com/p/CpsO8yGu48F/?igshid=NGJjMDIxMWI=

Women should be celebrated more often, but that’s hard to do when we’re constantly suppressed, taken advantage of, and identified as weak when really, those who view us this way are just afraid of a woman in her power. Women supporting women should be a norm. The world needs less women competing against each other and more women uplifting one another, which is hard to do when society creates a culture for the former. The expression of femininity should be received with care and respect, which is hard to do when femininity is feared instead of being treated as sacred. So how do we change these narratives? By connecting with our own divine feminine. Changing how we view our own narratives towards femininity. Understanding our own disconnect as individuals. Breaking society’s unconscious conditionings and then rebuilding our relationship to our own femininity. One step at a time. I’m so grateful for every single woman in my life and that I can be a part of a world that celebrates women, their strength, sensuality, beauty, grace, power, and femininity every single day and to be able to have a platform where I can continue to inspire and lead other women in connecting with their own divine feminine. Happy #InternationalWomensDay! 💞 📸: @glassworkscreative @shepoledance . . . . . . . . . . #poledance #poledancer #polefitness #pole #polesport #poledancing #fitness #dance #polelove #poleart #poledancenation #polefit #poletrick #poledancersofig #flexibility #polelife #dancer #poletricks #poledancersofinstagram #exoticpole #polepassion #sport #poledancelife #poledancers #heels #poletraining #polecombo #poleaddict https://www.instagram.com/p/Cpi8DpXOwnx/?igshid=NGJjMDIxMWI=

✨ Jade Progressions ✨ Fun Fact: I don’t actually practice full jade split often because it has a rep of spraining of ribs 🙃 Although, I do love the pose. Here are some progressions to help you with it: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Floor Jade ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Tuck ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Pike ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Flamingo ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Baby Jade ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Full Jade Split ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions 💃🏻 For group sessions, join me at @shepoledance! Link in bio to sign up. . . . . . . . . . . #poledance #pole #poledancer #polefitness #poletutorial #polesport #poledancing #fitness #poledancetutorial #polelove #poleart #poledancenation #polefit #poletrick #poledancersofig #poledancetips #polelife #dance #poletricks #poledancersofinstagram #exoticpole #polepassion #poletips #poledancelife #poledancers #handstand #poletraining #polecombo #pdjade #pdjadesplit https://www.instagram.com/p/CpiSlkFu2WE/?igshid=NGJjMDIxMWI=

✨ At-Home Pole Conditioning Part 3 ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Plank Wall Walks 3x5-8 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Side Plank Hip Dips 3x10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Hollow Hold > Superman 3x10 Outfit: @auraactiv - link in bio to shop with a discount! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, flexibility, & handstand sessions . . . . . . . . . . #poledance #pole #poledancer #polefitness #poletutorial #polesport #poledancing #athomepole #poledancetutorial #polelove #poleart #poledancenation #polefit #poletrick #poledancersofig #poledancetips #polelife #dance #poletricks #poledancersofinstagram #exoticpole #polepassion #poletips #poledancelife #poledancers #handstand #poletraining #polecombo #poleconditioning #poleworkout https://www.instagram.com/p/CpfxZQTO3vw/?igshid=NGJjMDIxMWI=

✨ Press Handstand Drills ✨ ➡️ Negative Off Wall ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Toe Tap Hold ➡️ Lean & Hold ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, yoga/flexibility, & handstand sessions . . . . . . . . . . #handstands #handstand #handstandpractice #calisthenics #gymnastics #fitness #handstandeveryday #handbalancing #acrobatics #handstandnation #handstandchallenge #handbalance #handstandeverywhere #handstandlove #handstanddrills #handstanding #handstandtutorial #handstandfun #handstandpress #handstandtips #handstandhelp #yoga #pole #poledance #polefitness #poledancer #poledancing #polelife https://www.instagram.com/p/CpS1_MvOmiU/?igshid=NGJjMDIxMWI=

✨ Invert Conditioning ✨ Want to build strength for your pole inverts? Add these into your workout: ➡️ Side Pole Pull Ups ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Straddle Pull Ups ➡️ Supine Straddle Pulses ➡️ Supine Straddle Circles ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, yoga/flexibility, & handstand sessions . . . . . . . . . . #poledance #pole #poledancer #polefitness #pole #polesport #poledancing #fitness #dance #polelove #poledancenation #polefit #poletrick #poledancersofig #flexibility #polelife #dancer #poletricks #poledancersofinstagram #exoticpole #polepassion #handstands #poledancelife #poledancers #handstand #poleclimbs #poletraining #poleconditioning #beginnerpole #workout https://www.instagram.com/p/CpQQkLWOTHb/?igshid=NGJjMDIxMWI=

✨ Middle Split Drills ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Middle splits is challenging for many. I put together some drills to help you get there: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Half Frog/Half Lateral Split with foot elevated ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Supine Straddle Pulses ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Pancake ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Frog ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Lateral Leg Kicks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, yoga/flexibility, & handstand sessions . . . . . . . . . . #yoga #yogapractice #yogainspiration #yogalife #yogaeverydamnday #yogateacher #yogalove #yogaeveryday #yogagirl #yogaeverywhere #yogapose #yogatutorial #yogatips #middlesplitexercises #middlesplitdrills #howtoyoga #yogaprogress #mobility #fitness #flexibility #movement #exercise #mobilitytraining #stretching #mobilitychallenge #stretch #fitnessmotivation #hipmobility #fit #middlesplits https://www.instagram.com/p/CpNriQ8uRhU/?igshid=NGJjMDIxMWI=

✨ NOW ACCEPTING 1:1 PRIVATE POLE SESSIONS ✨ Swipe ➡️ for testimonials! Now I finally have my own pole, I’m offering **very limited** spots for online & in-person private pole sessions! In these sessions, we can work on any of the following: • aerial tricks • floor tricks • low flow / basework tricks • heels choreo I’m also still offering 1:1 sessions for handstands and flexibility, which can also be incorporated into your pole sessions if you’re wanting to do all of the above with me, or done separately 😊 As spots are limited, please DM me ASAP for more details & to secure your spot 💜 . . . . . . . . . . #poledance #poledancer #polefitness #pole #polesport #poledancing #fitness #dance #polelove #poleart #poledancenation #polefit #poletrick #poledancersofig #flexibility #polelife #dancer #poletricks #poledancersofinstagram #exoticpole #polepassion #poletutorial #poledancelife #poledancers #polestand #handstands #poletraining #polecombo #poleaddict https://www.instagram.com/p/CpDVd5Ou5HA/?igshid=NGJjMDIxMWI=

✨ Passive Hip Stretches ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Lizard ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Happy Baby ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Pigeon ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Cow Face ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Supine Pigeon ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hold all for at least 45 secs (recommended: 1-2 mins). Outfit: @auraactiv - discount code to shop at link in bio! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📩 DM for 1:1 pole, yoga/flexibility, & handstand sessions . . . . . . . . . . #yoga #yogapractice #yogainspiration #yogalife #yogaeverydamnday #yogateacher #yogalove #yogaeveryday #yogagirl #yogaeverywhere #yogapose #yogatutorial #yogatips #hipflexibility #howtoyoga #yogaprogress #mobility #fitness #flexibility #movement #exercise #mobilitytraining #stretching #mobilitychallenge #stretch #fitnessmotivation #hipmobility #fit #hipstretches https://www.instagram.com/p/CpA0PT3uii2/?igshid=NGJjMDIxMWI=