Veena Method

Jan 4, 2014
After having my youngest 5 years ago, and experiencing pole dance at my weakest, I decided it was time to change the approach towards teaching pole dance. When I started, it was common practice for new dancers to learn all spins first. After taking a break to have my 4th baby, I started by, of course, working on spins my first week back, I thought my arm would rip off, I knew, there must be a better way! When I started pole dancing, I had come into it strong from years of weight training, and after baby, I had the opportunity to experience my body as an untrained newbie! Lacking strength and flexibility, I decided to developed a guideline for my use, that focused on strength building first, hoping to reduce the risk of injury and improve student retention.

I decided I would love to share my method with all of you!

Use a 10-15 minute warm up, incorporating the pole to ensure that the pole is warm, and students body temperature is raised. A cold pole is a waste of a student’s time, causing slipping and frustration. A Light stretch is achieved during the warm up, through various poses and exercises used, this is demonstrated in my Basic warm up lesson. [] Flexibility training should only be performed after a workout, or a very vigorous warm up, to ensure that the muscles are full warmed.

This should be done when muscles are very warm. For example, train flexibility after pole dance, strength training, or anything at raises the body temperature. Don't bother with deep stretching before warming up, your time is better spent elsewhere! This video has more information on Flexibility training. []

New Pole Dancers, always start with conditioning and strength based pole work, this is most important for students that do NOT have background in exercise, and for those who live a sedentary lifestyle. Following this method, will give them the strength they need to safely perform pole moves. The 30 day take off program is a perfect example, of how to incorporate beginner appropriate pole work, conditioning, stretching and strength training into each pole session. []

When teaching pole walks, focus on neutral posture of the spine, neutral hands, wrist, elbows, and shoulders. Beginners, should also focus on becoming familiar with leg hooks, (from ground) both standing and lying, this will help the students understand the mechanics of leg hooks. Students should also focus on various pole climbs and pole holds, to help develop strength. Give cues to remind them of proper form, proper form prevents injury!

When preparing to enter a spin, or pole move, proper form is: Spine lifted, chest lifted, abdominals contracted, scapula engaged (not pulled far back and over exaggerated, but neutral) and working within a safe (ROM) range of motion, for their body. Do not let students who hyperextend at the joints to lockout in the hyperextended position, they should focus on holding a normal range of motion position.
It is very important to remind students to listen to their body, and stay within their own ROM. This video has information on proper Scapula engagement and tips for inverting []

All levels can work on floor work, poses, and transitions. However, ROM should still be considered, do to the high level of flexibility, for some poses, and floor work. I have placed floor work though out the different levels of lessons, depending on the strength and flexibility needed for each move. Just like all spins are not beginner, all floor work is not beginner.

A point of contact is, where the pole touches students body.
Not everyone will have the EXACT same point of contact, this is a basic guide to help the student, and instructors communicate. It’s ok, if they are not capable of reaching the exact POC, during some pole work, flexibility and body structure, will determine exactly where the POCs are, always avoid placing the pole on the lower ribs and clavicle!

*HINT* Check out the lessons to see all of the suggested beginner moves []
Pole walks
Pole holds
Pole slide (introducing the shoulder mount placement)
Pole climbs
Half spin
Most Pole facing two handed spins
Elbowstands (against a wall first)
Handstands. Some students may not feel comfortable with this, so start against wall first, using a Reverse handstand. This is a very practical exercise to know, as reverse handstand can be used to teach moves from the ground!!
Pole sit and variations
Wrist sit (skip this if a student is having trouble holding their own body weight in pole holds)
Standing knee hooks
Fan legs
Body waves (all variations, with pole, on the floor, reverse)
Hip rolls
Pole turn/pirouettes
Inverted Crucifix from Reverse handstand

For years I've said, "most spins are NOT beginner moves". Many shoulders, elbows and wrists will be saved by having students focus on building up to static spins. If you have the advantage of physically being there to assess a student, then use your judgment to see if they are ready. If you are unsure when someone is ready, or if you're a home poler use this guideline.

A student is ready to spin when they:

1. Have a good understanding of neutral scapula, and can maintain form and use proper body mechanics during pole walks, pole holds both front and side and pole climbs .

2. They're able to perform a pole hold (the strength training version) with proper form, holding for 3-6 seconds or 2 breaths

3. They're able to perform two consecutive Basic Pole Climbs.

4. They can perform a controlled single arm HALF spin, (one foot on floor) this means they are NOT dropping down and hanging from their arm in the spin, but are using muscles to hold themselves.

Note: If working with a spinning pole, the student can begin working on "spins" sooner. Most "spins" are not performed in the same manner on spin mode, as they are on a static pole. Spins on a spinning pole are simply holds, often this is why new students will prefer spin mode, it’s easier to hold a position as the pole turns, than to move through it with force, and momentum, as you would on static. This video has a few more tips for when to spin. []

There you have it, a basic rundown of the Veena Method. xoxoxo


poledanceromanceThank you for sharing the product of your time and effort to help get the basic safety information out so everyone can benefit from it. We need more of that.
Jan 4, 2014
VeenaThank you! I've had this sitting in a document folder for years. I came across it a few days ago and thought I'd share!
Jan 4, 2014
calipolepixieThis is great and useful information! Thanks for sharing Veena!
Jan 4, 2014
portableninjaThanks so much for sharing this, Veena. I really like your additional notes about evaluating the individual student for readiness, and special notes for hyper extension. I have always kept your idea that "spins are not necessarily beginner moves" in mind when taking pole classes around the country, where spins are almost always the first tricks to be taught. I have hyperextending elbows as well as hypermobile shoulders, and when I first started poling I was definitely doing spins wrong. Your method has helped me to improve my form and engagement in all moves including spins. Maybe some people just pick up the proper engagements naturally if they have backgrounds in other fitness disciplines, but I did not. Thank you for helping save me from injury!
Jan 5, 2014
BeccagirlSuch a great info veena! I love it!! Thanks for sharing it!!
Jan 5, 2014
VeenaThank you guys! Xoxo
Jan 6, 2014
Phoenix HunterSpins can be very hard on your body if you are not ready for them. it was very discouraging for me to be a beginner and fail at my attempts at spins. I can do many tricks on the pole even some intermediate level tricks but still find spins to be difficult. I have "winged" scapula and double jointed elbows and have really had to focus on strengthening/conditioning. I feel bad for other beginners who are trying spins right away and are struggling or are getting injured.
Jan 7, 2014
KungFuPuddyTatGreat advice, all instructors and students should be aware of this information - it will stop a lot of unnecessary injuries!
Jan 14, 2014
mrs dunhamThank you Veena! I don't have access to a studio, over an hour away, so this site is perfect for me! How did you get into poling? Have you performed? Where did you train?
Feb 25, 2014
VeenaHi mrs dunham. The first time I used a pole was at an out door party, someone have set up a stage pole and I spent most of the night playing around on it. I even had people asking me to teach them. LOL The next day I looked online to see if you could buy a pole for at home. Bought a pole, and taught myself. I used my personal training background to teach myself and looked at photos online. I didn't discover there were videos on TY until a while in to poling. There were not really any tutorials though, I learn most everything on my own. :) I rarely perform, I would love to, but with having a family to don't travel with out them often. I am self taught.
Feb 25, 2014
Amrita MayLess than two weeks in and Veena I'm so so so glad I just stumbled apon this. Thankyou so much for your dedication to this amazing community! I really don't know what I would be thinking right now if I didn't have your lessons for guidance Thankyou x1000000000000000 ;-)
Feb 26, 2014
polediva129Thanks for creating such a high-quality and awesome product for all of us. I love promoting you on my website!
May 1, 2014
CrazyKostersI love the way you teach! If I ever, or When I become an instructor lol, your methods and way of teaching will help me and the future students be safe and properly prepare. I already recommend your lessons to anyone that wants to start pole.
May 1, 2014
Nilda Carrero NievesExcellent!!! In my first class on a Gym they put me to do a invert...OMG!! I can't walk for 2 days, was too hard for me and my scapula and ribs were injure. Know I follow you method and go to private class and I feel the different...thank you
Oct 27, 2016
Oct 28, 2016
I am so happy I found this site! It helps me progress so much faster! I am one of those who have to take time and understand how each move works and your breakdown of them is invaluable to me. I can't thank you enough Veena, keep up the great work! <3
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