Advanced Level 1: Day 15
Duration: 00:47:23 Today is the start of week 3, where you’ll focus on: Those who wish to work on spinning pole, you’ll have the opportunity…
Category: Favorites
Advanced Level 1: Day 24
Duration: 00:33:09 Today is an active rest day, but if you need to skip today, that’s no problem. Allow the videos to play in order…
30 Day Invert: Welcome [FREE]
Welcome to my refreshed 30-day Invert Program. This month-long program will cover my Controlled Momentum style of inverting and you’ll also develop strength, flexibility, and…
Advanced Level 2: Day 1
Welcome! Today is the start of week 1, and for all tricks listed today, practice each trick twice on both side if possible. Pro tip:…
Advanced Level 2: Day 14
Rest day! Use the Flowmotion routine if you have time. Here’s a link for the Aerial invert if you’d like to take a look at…
Advanced Level 2: Day 28
You made it! How did the program go for you? If you still need some help with tricks like Aerial Invert, try the Invert Program.…
Advanced Level 3: Day 10
Today, warm up with the Ball core workout before working on the Brass monkey. I want you to try a few entries, but keep it…
Advanced Level 3: Day 14
This is the last day for this week, so you’ll go over all of the tricks from the past few days. Start with the Active…
Advanced Level 3: Day 22
Today is the start of week 4, where you’ll focus on: Remember, I don’t expect you to get these right away or even within this…
Advanced Level 3: Day 24
Start today with the Active middle splits routine, then move on to the mounts, only working on hops for today. Give each mount 3 tries…
Advanced Level 3: Day 26
Begin today with the Hard core warm up then start with the Dragon’s tail, giving this 3 tries on both sides. Then you’ll review the…
Advanced Level 3: Day 27
Rest Day! If you’d like to save the video I’ve shared today, go for it. Then you can use it anytime you like.
Tips For Invert To Gemini [FREE]
I often come across pole dancers who focus on the next big trick they want to learn and forget all about using pole fundamentals in…
My Secret Tip for Teaching [FREE]
This was an unplanned video, but I wanted to share it because I think it’s such a helpful tip that I haven’t shared in a…
Cleaning A Brass Pole [FREE]
Remember, some people like dancing with a pole that is dirty! I don’t clean my pole too often because my skin likes a dirty pole.
The Ultimate Guide to Inverts
Hi there! I’m glad you’re curious about my Inverts guide. Here are a few things you should know. Understand, these videos are tips and skills…
Invert DON’Ts
Here are your don’ts. Do check out my full Invert and Chopper tutorials if you’d like to fix these common issues.
The Invert from Head to Toe
Here are some tips for each body part. If you struggle with any of these, check out my 30-day Invert program!
Methods for Inverts
In this video, I’ll demonstrate 4 common methods of inverts. I do not teach the lever or lift inverts at this time. I may offer…
There is more to Pole Dance than Inverts
Inverts aren’t everything. Here are direct links to the moves listed in the video: Body waves Hip circles Footwork Shoulder slides Elbow stand (prep) Handstand…
Exercises and Stretches for Inverts
Here are the links to the exercises and stretches to work on for inverts: High biceps curls The ab switch Lying V straddle stretch Sitting…
Ways to Invert (UPPER BODY)
Body proportions matter when choosing your Invert Grip! You may not use the same grip or method as your friend or myself—we’re all different. To…
Ways to Invert (LOWER BODY)
Here you’ll learn several options for leg positions! Don’t forget that not every trick, grip, or leg position is right for all bodies. Choose what…
Aerial Invert (Ultimate Guide)
In this tutorial, I’ll cover both static and spinning pole, spinning forward and backward. Before working on this tutorial, you should have a solid V…
Chopper (Ultimate Guide)
In this tutorial, I’ll show you a few options for entering into Chopper. The Deadlift is the most advanced, and working on this is important…
Invert (Ultimate Guide)
Did you know this tutorial is suitable for all levels because I teach positioning from the floor first? This means even brand new dancers can…
Know your limitations (check your Invert)
I can’t stress enough how important it is to only train inverts once you’re ready! Working on inverts before your body is ready or without…
Stage Pole Or Removable Pole [FREE]
This stage is a first-generation X stage lite! Click here for a link to the X stage lite. Click here for the link to the…
10 Holiday Themed Pole Tricks
Wishing everyone a happy holiday season from my family to yours! I’m dealing with sciatica, so no pole for me lately. Enjoy this video demonstrating…
Tips For Pole Holds [FREE]
This video is NOT a full tutorial and should not be used as a replacement for it. Click here Pole Hold to watch the full…
Welcome! (FREE)
The majority of this course is now only available to paid members. Big thank you to all of my current and past students; I can’t…
How To Use This Course
This course was created for everyone, even if you don’t have a background in fitness! Don’t forget to watch the video links I share! My…
Warm ups
You’ll find several routines that can be used as warm-ups here. Here’s a link for the floor work section and one more link for the…
Dancing In Heels: Welcome & Day 1 [FREE]
Welcome to my How to Dance in Heels program! The first 2 weeks are beginner level 2 friendly, but after that we’ll begin to work…
Using Heel Clacks, Bangs, and Floppy Ankles [LIVE LESSON]
These 3 “tricks” are usually, but not always, used during floor work! You’ll be working on these in the heels program and learn a fun…
Foot Action In Heels [LIVE LESSON]
In this video, I’ll give you some quick tips for proper foot action (how to move your foot) while wearing dance heels. Don’t stress over…
Heels and Floor Work Mini Routine
ROUTINE length: 56 seconds This little routine will allow you to practice a few of the more common tricks that include heel clacks, bangs, and…
Tips For Walking In Heels [LIVE LESSON]
This video will help you master the art of walking in heels without the support of the pole. Learning how to walk in heels without…
Tips For Posture In Heels [LIVE LESSON]
This video is packed full of tips for wearing heels while using the best posture for your body. I also have a great tip to…
Beginner level 2 Heels Routine For Static Pole
ROUTINE length 1:20 This routine is suitable for beginners who have completed my Beginner Level 2 Program! Below you’ll find direct links to each related…
Tips For Heel Tracing And Edge Work [LIVE LESSON]
In this video, you’ll learn about the parts of the heel/shoe that are used in tracing and edge work, along with demonstrations of basic tracing…
Tips For Up And Down In Heels [LIVE LESSON]
In this video you’ll learn tips and I’ll demonstrate ways for using the toe box when transitioning to the floor, or from the floor back…
Tracing and Edgework in Heels Static Pole Routine
ROUTINE length 1:25 This routine is not suitable for total beginners; this is a beginner level 3 dance. Please make sure you have completed my…
Walking Meditation
MEDITATION – Length 10:00 – Items needed: None The meditation begins at minute 2:00 and you may use this at the beginning, end of a…
Dancing In Heels: Day 2
Duration: 00:31:49 Today you’ll work on getting to know your feet better through strengthening, stretching, and massage. Pro tip: Foot cramps are very common and…
Dancing In Heels: Day 3
Duration: 00:09:51 Today you’ll rest your feet, but I do want you to watch my videos I’ve listed for you. These are full of helpful…
Dancing In Heels: Day 5
Duration: 00:26:58 Today is a rest day, but I’ve included some videos I’d like you to watch and take notes on to help prepare for…
Dancing In Heels: Day 4
Duration: 00:40:19 Today you’ll practice pointing the foot and transferring weight from foot to foot while walking forward holding the pole, in your beautiful heels!…
Dancing In Heels: Day 6
Duration: 00:22:22 Today you’ll only be doing one set of the foot strength exercises before moving on to the drills. I’ve only included the drill…
Dancing In Heels: Day 7
Duration: 00:19:09 Today you’ll be working on strengthening your feet, ankles, and legs again. Pro tip: If you can’t complete the reps or sets I…
Dancing In Heels: Day 8
Duration: 00:33:50 Today you’ll work on strength and practice the drills for posture and weight transfer in heels. I’ve only provided the drill portion of…
Dancing In Heels: Day 9
Duration: 00:25:55 Today is a rest day, but I still want you to watch the videos I selected. Take notes so you’re ready for the…
Dancing In Heels: Day 10
Duration: 00:33:50 Today you’ll be working on the next drill which you should’ve watched yesterday and taken notes. Feel free to review your notes before…
Dancing In Heels: Day 11
Duration: 00:13:09 I love hearing from you, so feel free to reach out with a question or comment here on the lesson or send a…
Dancing In Heels: Day 12
Duration: 00:26:09 Today is packed with fun! Don’t worry about making the routine perfect, just have fun and let loose. If you need tutorials for…
Dancing In Heels: Day 13
Duration: 00:30:21 Today you’ll revisit how to transfer your weight when moving in heels and of course work on strengthening the feet. Pro tip: It’s…
Dancing In Heels: Day 14
Ok, if you’re very new to pole and have not completed my beginner level two program, your heels training ends here but feel free to…
Dancing In Heels: Day 15
Duration: 00:21:19 This week you’ll begin working on my beginner level 3 choreography, which also means it’s time to learn about heel tracing and edge…
Dancing In Heels: Day 16
Duration: 00:20:51 Today you’ll begin to work on common grips you can use for doing edge work and heel tracing. I think you’ll soon see…
Dancing In Heels: Day 17
Duration: 00:33:06 Today you’ll continue to increase your lower body and foot strength and enjoy some muscle relaxing massage. Pro tip: It’s ok if you…
Dancing In Heels: Day 18
Duration: 00:28:25 Today you’ll do a few REPS to practice heel slides before working on the first 30 seconds, or more, of the Beginner level 2…
Dancing In Heels: Day 24
Duration: 00:32:00 Today you’ll begin to practice a new piece of choreography which will focus on edge work and tracing. Remember you don’t have to…
Dancing In Heels: Day 30
Duration: 00:23:58 You made it! Today you’re going to try both of the heels routines, giving both of them 2 run-throughs, but don’t go crazy!…
Shoulder mount to Butterflies Advanced, Static Pole Combo
COMBO – ADVANCED It’s time for a quick tutorial! You need a very solid Shoulder Mount and Super Invert before working on this. I suggest…
Advanced Chopsix to Janeiro Spinning Pole Combo
POLE – ADVANCED – COMBO Here is a list of tricks used in this combo. Please watch the related lessons for help with any of…
Shoulder Mount Pain Tips [FREE]
Often pain can come from placing the pole too far off the shoulder. Placing the pole too far away from the neck can cause you…
A Modified Squat For Pole Dance [FREE]
This exercise might look like just another squat or too “easy” to bother with. But trust me, it’s a great little gem and it can…
5 Grips For Fan Legs
Ok everyone, here’s my full length Fan Legs tutorial Side Pole Hold – This grip is beginner friendly. You’re using the side body and armpit…
Chopper Invert: Get Your Butt Up
Let’s talk about the deadlift (no momentum) Chopper/Invert and why you might have such a tough time getting your butt up! I see people struggle…
7 Pole Dance Misconceptions
Hi there! Thank you for watching this video. I hope you’ve found it helpful. Speaking of help, below the main video you’ll see several other…
Hips and Pelvis Routine LIVE LESSON
STRENGTH BUILDING – Length 30:00 – Items needed: I’ve designed this workout to improve external and internal hip rotation, hip and pelvic mobility, which can often…
Clothing Props
Clothing isn’t just for covering up. Learn how to use your wardrobe to add fun and excitement to your dances.
Mouse Trap
A view to die for. This move is more advanced due to its inverted nature but is well worth the time spent learning.
Stand Up
You should always practice your chair dance using a chair with a hard seat. This rule is very important here.
Booty Wiggle
BOOTY: Remember to keep your knees straight. If your knees bend, the wiggle motion won’t travel through your legs as well. HAVE FUN!!
Booty Shake
BOOTY: Again, keeping the legs straight can make this one easier. RELAX and wag your tail!
Allegra
Having a solid Scorpio and Jade/hip hold will be very helpful when you begin to train for this trick. I’ll teach you two methods of…
Scorpio Handstand
Once you have solid control of your Scorpio and Thigh holds, you can move on to the scorpio handstand! Using proper positioning will make for…
Jackknife
Once you understand the concept of the cartwheel mount, you can try the Jackknife. Some may even find this one easier than the cartwheel because…
Combo One Handed Butterfly
I hope you enjoy this fun combo and tutorial for a one-handed butterfly on spinning pole. I also want to mention that at the end…
Welcome: Invert Class [FREE]
Hello and welcome to my Invert class. In this class you’ll be learning my Controlled Momentum style of inverting along with developing a stronger sense…
Invert Class Day 1
Mantra: I do not need to be perfect to achieve my goals Tips: I want to be clear about the goal of this week-long class.…
Invert Class Day 2
Mantra: Strive for progress, not perfection Tips: Let’s talk about why we sweep with the outside leg instead of the inside. It’s not going to…
Invert Class Day 4
Mantra: There is no timeline for learning Tips: The exit you choose to use depends on these factors: Question: Were you able to find an…
Invert Class Day 5
Mantra: Worries and fears are just stories. Reality happens in the present moment. Tips: Knowing what you’re going to do with your legs and how…
Invert Class Day 7
Mantra: I can trust my body. Let me elaborate on this one! We can trust our bodies; they naturally know what to do. We don’t…
Welcome: Front Splits Class [FREE]
I am so excited to offer a new way to train your splits flexibility! If you’re super tight or very new to training to gain…
Front Splits Class Day 1
Mantra – I am safe Today’s tips: The RAMP method is a fun acronym for my four favorite methods of flexibility training. There are other…
Front Splits Class Day 2
Mantra – I am open to pleasure Today’s tips: Everyone’s perception of pain is different and perception can vary from day to day, especially if…
Front Splits Class Day 3
Mantra – I am confident Today’s tip: I want to remind you of the difference between stretching to maintain and stretching to gain, or what…
Front Splits Class Day 4
Mantra – I am safe Today’s tips: Proprioception is your body’s ability to sense movement, action, force, and location of your body. If you didn’t…
Front Splits Class Day 6
Mantra – I am open to pleasure Today’s tips: If you feel comfortable with the massages you’ve been doing with me, you can turn on…
Front Splits Class Day 8
I’d love to hear how it went for you. Feel free to leave a comment or send me a private message using the “Ask Veena”…
Knee Pit Grip Class
I’ll be covering nine different pole tricks (listed below with links), some of which are advanced. Direct links for all are listed below. You will…
Beginner Summit – Knee Pit Grip Class
In today’s hour and a half video, I’ll be covering nine different pole tricks some of which are advanced. Direct tutorial links for each trick…
Libelulla
I created a quick tutorial for the Libellula—you may also know it as dragonfly! This is not a fundamental trick, which means it’s okay to…
Tips For Elbow Stands [FREE]
This video has a few of my quick tips for working on elbow stands. Please watch my full-length tutorials for complete instruction. Click here to…
Pole Sit and Pole Holds Class
This class is an hour and fifteen minutes long. Join me for a warm-up, then it’s time to work on pole sits and holds. After…
Veena’s Pregnancy and Postpartum Journey
I thought it might be fun to share a compilation video of my past. I was one of the first pole dancers to ever publicly…
Pole Climbs and Crucifix Class
This class is a bit shorter, only 1 hour long, to help you prevent excessive bruising. Speaking of bruising, please follow my advice at the…
Joint Health Routine – Upper Body
This 1-hour class is suitable for anyone, but if you suffer from EDS, hypermobility, perimenopause, menopause, or have loose, tight, or weak-feeling joints, this video…
Joint Health Routine – Lower Body
This 1-hour class is suitable for anyone, but if you suffer from EDS, hypermobility, perimenopause, menopause, or have loose, tight, or weak feeling joints, this…
12 Tips for Pregnancy and Pole [FREE]
Hi there. As I mentioned in the video, I’m not providing pole tricks for you to work on while expecting, as this would not be…
To0 Tight? Too Loose? Test Your Pole. [FREE]
I’ve gotten this question a lot lately, so here’s a video to help you sort it out! Check your pole every time before you dance!
Xpole or Amazon Pole Setup
This is a video from 2009 when X-Pole used to have screw-together pole pieces. This video should also be helpful for those who have purchased…
No Pole Flow Class
Welcome to my No Pole Flow Class. This is an hour-long class and the drills in this class can be done daily. We’ll be working…
Welcome: No Pole Flow Class [FREE]
My three full-length flow classes can be found by clicking the links below: Items you’ll need: The drills in this class can be done daily,…
Pole Flow Class
This class is about an hour long and it will bring the dance aspect of pole to life! This class is also a wonderful option…
Pole Tricks Flow Class
This class is one hour and fifteen minutes long and we will cover some of the most common tricks and spin combos used in pole.…
Cocoon or Bilman
Before working on this trick, you must have a very solid inside leg hang. If you’re struggling to grab the foot, I suggest working on…
How To Use The Website
You’ll find nearly two decades of information on my website. That’s a lot of content! To make things easy for you to start your journey…
Ab Workout
Welcome to my Fit Ball workout series! There are six workouts in this series, and they’re all listed after this one. You can purchase a…
Balance and Strength Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Glute and Leg Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Full Body Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Shoulder Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Core Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a…
Fan Legs, Sit to Forearm Sit Spinning Pole Combo
This is a spinning pole combo. Fan legs to Pole sit to Forearm/wrist sit. Fan legs Pole Sit Forearm Sit
Fan Legs Sit to Forearm Sit Static Pole Combo
This is a static pole combo. Fan legs to Pole sit to Forearm/wrist sit. Fan legs Pole Sit Forearm Sit
Climb Sit Plank Hold Static Pole Combo
This is a static pole combo. Performance climb, Pole sit, Plank and Pole hold slide.
Climb, Sit, Plank, Hold Spinning Pole Combo
This is a spinning pole combo. Performance climb, Pole sit, Plank and Pole hold slide.
Side Sit to Pole Sit Static Pole Combo
This is a static pole combo using the Side sit and Pole sit. Side Sit Pole Sit
Side Sit to Pole Sit Spinning Pole Combo
This is a spinning pole combo using the Side sit and Pole sit. Side Sit Pole Sit
Fireman to Back Hook Static Pole Combo
This is a static pole combo using the Fireman spin and Back hook spin. Fireman spin Back hook spin
Fireman Back Hook Spinning Pole Combo
This is a spinning pole combo using the Fireman spin and Back hook spin.
Reverse Chair to Chair Static Pole Combo
This is a static pole combo using the Reverse chair and Chair spin.
Reverse Chair to Chair Spinning Pole Combo
This is a spinning pole combo using the Reverse chair and Chair spin.
Pike to Chair to Back Hook Static Pole Combo
This is a staic pole combo using the Pike spin, Chair spin and Back hook.
Pike to Chair to Back Hook Spinning Pole Combo
This is a spinning pole combo using the Pike spin, Chair spin and Back hook.
Front Hook to Back Hook Static Pole Combo
This is a static pole combo using the Front hook and Back hook.
Front Hook to Back Hook Spinning Pole Combo
This is a spinning pole combo using the Front hook and Back hook.
Carousel to Chair to Back Hook Static Pole Combo
This is a static pole combo using the Carousel, Chair, and Back hook spin.
Carousel to Chair to Back Hook Spinning Pole Combo
This is a spinning pole combo using the Carousel, Chair, and Back hook spin.
Back Attitude to Chair Static Pole Combo
This is a static pole combo using the Back attitude and Chair spin. Back Attitude Spin Chair Spin Pirouette
Back Attitude to Chair Spinning Pole Combo
This is a spinning pole combo using the Back attitude and Chair spin. Back Attitude Spin Chair Spin Pirouette
Chair to Reverse Chair to Chair Spinning Pole Combo
This is a spinning pole combo using the Chair and Reverse chair spin.
Pull-Up Strength Routine
Duration: 00:19:07 This routine is suitable for those who have a solid Pole hold. If you cannot yet hold your body weight in Pole hold…
Quick Shoulder and Ab Routine
Duration: 00:06:25 Items needed: Fit ball This is a shoulder and core-focused routine suitable for Intermediate level pole dancers. If you’re struggling with your Inverts, Ayesha,…
Quick Ball Balance Routine
Duration: 00:05:18 Items needed: Fit ball This is a quick routine to help you improve your overall balance, suitable for beginner level pole dancers. If you’re…
