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Duration: 00:24:57
Pro tip: When working with the dance routine remember these steps during the practice session:
Slow it down: Practice the routine at a slower tempo until you are comfortable, then gradually increase the speed to the normal pace. You can slow down or speed up the videos here by clicking on the little setting gear icon at the bottom of the video player.
Break up the routine into multiple sections: Instead of learning the entire dance at once, break it into smaller, manageable sections.
Repeat and repeat: Practice each section multiple times until you build muscle memory. Drill it, or even practice the motions in slow-motion or "marked" with partial movements.
Connect the sections: Once you've mastered a section, practice connecting it to the next one by focusing on the transition.
Practice consistently: A little practice every other day is more effective than cramming it all in at once.
Practice with the music: After you have the basic movements down, start practicing with the music to get the timing and rhythm correct.
Allow the videos to play in order and follow along. Feel free to pause anytime you need to.
Below is a list of direct links to each related tutorial. Remember you only need to click on these if you'd like more help or information.
42 comments
Help! My pole is spinning too fast in my pole sits, getting dizzy. How to slow it down ?
feels good to be back! I thought about starting over since it has been a few months but I don't want to be stuck in a perpetual beginner loop. Anyway took an unwanted break due to layoffs and was job hunting. LAME. anyway i have not done much besides a simple pole walk and the occasional pole sit so like all my strength is gone. I do want to focus on one lesson a week til completion. With my new schedule I have better time to practice and I can set aside a few days a week for a solid hour :D My goal is to complete this program by July 11 since there's 14 lessons and 14 weeks from this week is july 11. I can practice in the mid afternoon instead of late in the evening which is great.
Welcome back! Sounds like a great plan. ? Don’t forget, there’s nothing wrong with staying at a beginner level forever because pole dance should be fun. Passing levels can be a good motivation but learning to enjoy whatever level or stage you’re at will keep you coming back to pole for years ??
Woo hoo! Back at it for level 2! The grip control routine and dance routine were both so much fun! I also did much better with my pole sit today. I saw a comment online to "try and point your butthole to the ceiling," which finally made the hip drop and lean click for me haha!
Nice! I’ve seen the butthole used as a cue to get ppl to change their hip position. I’m glad it helped you figure out the pole sit.
Day 1 level 2 Love the little quirky routine at the end an the grip routine I had to pause I don't know how many times lol ? but it was fun xx ?? thank you xx
lol well you’ll have more opportunities to work on the routine ?
Going back through level 2 to try some things on spin pole. . . pole sit and the backward entry into side pole sit feel hard, but it's the first time I've done anything at all on spin pole in months. Also, I always feel like I spin too fast! How does one control their speed but still get momentum (and reduce dizziness)? Thanks!
Oh I would suggest doing my spin pole program. It has tips for everything you just asked about and it's doable for your level. It's not until the end of the program we cover inverts and more. https://www.studioveena.com/categories/30-day-spinning-pole-program/ Then you can come back and work on this or do both at the same time.
If you do both make sure to keep any rest days.
I will for sure! Do your spin program and keep in rest days. :)
This was so much fun. Thank you.
Yay!!
Is there a slower version to go through the grip control routine? I just finished Beg 1 and don't recall ever going over the prance... I feel like I'm going to hurt my shoulders trying to replicate.
Never mind, I found it linked in the description.
Glad you found it! Keep in mind the prance is literally a second of your arm holding your bodyweight. It’s not a prolonged spin like a fireman so as long as you’re remembering what I’ve taught you as far as lifting the scapula up and you’ve been doing the strength work that we did previously you should be fine. ?
I was definitely trying to hold on too long instead of rotating my hand with each prance. I also have a bit scoliosis that affects my right shoulder so that didn't help to test it out on lol But I've just started formal PT for it and will be sure to check into your video descriptions for the big breakdowns of things I don't quite get yet! Thanks Veena :)
You’re welcome, don’t hesitate to ask any questions
Loved today so much! Super fun thanks :-)
Awesome?
Yay, that's great! If your skin is too Sweaty or too cool and dry sits are hard for everyone. If you're still having issues by the end of this level feel free to share a video attempting the sits and I can offer better support
Wow! After my month-long break, it wasn't so bad. I think my pole sits and side sits are better but still need improvement. I slide down with pole sits despite shifting my hips. My hips are larger though. Side sits are way better on the left side (when I am on the left side but use my right leg). still slide off on the right side.
Hmmmm….okay…I also do have a 4 year old….praying she didn’t glue it shut or something..🤣. I’ll keep you posted…
I have the xlock but it's never gotten stuck
I haven’t yet, but that was gonna be my next move! I do believe it says x-lock on the bottom. I’ll let you know how it goes!
So it's the xlock? Did you tried taking it down and setting it up again?
Veena, I'm having trouble unlocking my pole so that it can spin again. I haven't put it on spin in SO long. Any suggestions? I have an X-pert pole (the 2018 version). It's usually just a very easy lift and twist from the bottom of the pole. No "key" or tool needed.
Try a strong HAAA exhale as you lift instead of grinding and grunting. I find I grind my teeth when I work on new tricks..I'm trying to stop, it's hard tho.
My pole side sits are much better now but I still grunt as I do them with my teeth grinding. Not sure if it's because it's really hard or because I don't know if I trust myself yet.
Here's an idea you can try for working on the Easy up to break the jumping habit https://www.studioveena.com/videos/view/627e691d-d9bc-4ff6-841b-2d98ac110005
For the Side sit first make sure your legs are nice and tacky. If that's not the issue, then make sure you're trying different leg placements, higher or lower. Working on Side leg hooks can help https://www.studioveena.com/lessons/view/5e6a72bf-016c-486d-821f-5bdcac110005 For the Easy up, please don't jump. This is an anchor grip by that I mean you're not pulling up in this grip you're just holding in place so you can move the lower body. There's not pull up action, just hold in place. The individual lesson for the Easy Up has exercises to improve this grip https://www.studioveena.com/lessons/view/5e7b8bc9-04f4-49fe-9712-2a18ac110005 If you would like more help feel free to schedule a private session https://www.studioveena.com/forums/view/Virtual_Training_with_Veena_20220301103851 or share a video link so I can see your attempts and better help you. :) Also I don't expect people to be able to do the Easy up right away, we continue to work on it throughout the program.
Also struggling with easy ups I seem to able to jump into it but not pull can only imagine what I look like jumping cos my kids was in hysterics, is there strength excercise I can do to help me with this X
Love the routine, I've nailed the pole sit but struggling with the side sit just don't feel secure to lift my leg X
Do you have or can you make a video soni can see?
I have no idea what I'm doing wrong with my side sit. I can't seem to get the hooked leg pointing straight down, when i try to make it point down, i lose contact with the pole in my back knee pit
Yay!!!!
Thanks - making small bits of progress Still can do that pivot under pole turn in the dragon routine but managed the rest
day 1 ✅
Thank you! I'm so happy it's helping 💜
I really like the grip control routine, I've bought the same shoes too :-)) but With the shoes on I'm not yet so fast as you :-)). Thanks for this programs they are perfect for me and my every day life.
Nevermind, saw the 30 day spin class. Will try that then come back
Ok ?