- Level 3
- PSO Level 3
- Holds
- Layback
- Hands-free
Basic layback
Also known as: Basic layback (Hands-free layback)
An inverted hands-free hold with the back arched away from the pole.
First taste of trusting your hips. Engage the glutes, smile, don't look down.
Common mistakes
- Rushing the inversion before the core is properly braced
- Forgetting to point the toes — it changes the whole line
- Letting one hip drop in straddle holds
Tips from instructors
- Engage the lats before any inverted move — it stops the shoulders shrugging
- Practice spotted inverts until they feel boring before unspotted
- Squeeze a yoga block between the knees in any straddle work
- If something feels wrong, climb down. Don't push through bad form
- Get a senior instructor to watch your top hand — it's where bad habits start
Community uploads
Share your attempt. Photos, video clips, or progress check-ins — up to 8MB.
No community uploads yet. Be the first 💜
Tips from polers
Be the first to share a tip on this move.