Knee Hold
Also known as: Half Bracket Grip
What is the Knee Hold?
The knee hold is a pose in which the knee folds around the pole and supports a significant part of the body's weight, allowing a greater release of the hands than a regular pole sit. It requires a good sense of your centre of gravity and so is learned after the basic sit.
How to do the Knee Hold
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Begin from a pole sit with a stable support point.
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Fold your upper knee around the pole to create an additional grip.
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Make sure the knee grips firmly before releasing your hand grip.
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Gradually release one hand while keeping your core stable.
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Hold the pose with a long back and calm breathing.
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Return to a full hand grip before coming down from the pose.
Common Mistakes
- Releasing both hands at once before the knee is stable.
- A knee that slides instead of locking firmly on the pole.
- A loose core that causes you to lean to the side.
Moves on this site are practised at your own risk. We recommend learning new moves with a qualified instructor. Full disclaimer