Pole Trick: Janeiro

When I started pole dancing, we didn't have any beginners courses. Our course was very mixed and my trainer always did a mix of beginner and advanced figures. And so my trainer always got the best out of me, but also had high expectations of me. I learned the advanced figure Janeiro right from the start. Looking back, it's actually really amazing that I learned this figure so easily in the first year of playing and that it was much easier for me than the Ayesha. 😅

Recently I received a request on Instagram asking if I could give a few tips on how to hold the Janeiro and how best to get into it. That got me thinking. The Janeiro has become so natural to me that I've never really reflected on the technique behind it. So today I want to use my experience and visualization techniques from competition coaching to break down the trick into its movement sequences. I'll go into the essential details.

The Janeiro

Before we dive into the details, it is essential to warm up the abdominal and lateral areas thoroughly. The Janeiro requires a strong overstretch in these areas. A good warm-up will protect you from injury and prepare your body optimally for the trick.

The movement sequence

There are many ways to get into the Janeiro. For beginners, I recommend the Brass Monkey as it is the easiest way to get into it. From the Brass Monkey, you glide into the Janeiro. Of course, you can also get into it from other positions, such as from the seat, the flag grip or by jumping. However, I will use the Brass Monkey as the basis for the explanation as it offers the best control and stability for most people.

1. Flag Grip Position – When you are in the Brass Monkey, make sure that the arm in the Flag Grip is parallel to the floor. To do this, use the same armpit/arm as the leg that is hooked into the Brass Monkey. Make sure that your upper arm is always parallel to the floor. You must not lose this position during the exercise. One of the most common mistakes is that the elbow is pulled towards the ceiling and the angle of your arm is too steep. This means that you have less surface area for your thigh and it makes it more difficult for you to keep your balance properly.

2. Flag Grip Position – When you are in the Brass Monkey, make sure that the arm in the Flag Grip is parallel to the floor. To do this, use the same armpit/arm as the leg that is hooked into the Brass Monkey. Make sure that your upper arm is always parallel to the floor. You must not lose this position during the exercise. One of the most common mistakes is that the elbow is pulled towards the ceiling and the angle of your arm is too steep. This means that you have less surface area for your thigh and it makes it more difficult for you to keep your balance properly.

3. Push-Up and Body Rotation - As soon as you feel contact, use your lower arm to push your body slightly upwards. This will release the upper foot. Your back should slowly lean against the pole until it is properly pressed. Your chest will rotate sideways and your butt will slide completely to the other side.

4. Leg guidance and balance – Now bring the upper leg to the leg that is already on the pole. Make sure that the leg is guided close to the pole and pulled slightly backwards. A common mistake is to bring the leg forward, which can cause you to lose balance on the elbow and tip over to the ground. This mistake can also happen if you do not push up properly with the lower shoulder.

–> I also press my flag grip arm really hard against the pole to build up tension. In addition, you can ask someone to help you at the beginning to push your hips slightly towards the pole so that you don't fall out. And here too, the rule is: practice, practice, practice until you feel comfortable with the trick. 🤗

All-in-One

The Janeiro is definitely a challenging trick that requires a lot of practice and patience. But if you follow the steps above and work on it continuously, you will be able to master it. And remember: each trick gets easier over time, the more it is integrated into your movement sequence.

Have fun ❤️ and feel free to leave me a comment if my tips were helpful.