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Duration: 00:44:03
Today you'll be training pole work and I'll introduce you to half spins! Here's the link to the dance video mentioned above and here's a newer video from 2025!
Pro tip: Don't be shy about filming yourself—remember you never have to show it to anyone. However, if you would like some help or want me to confirm that you're doing things correctly, feel free to hit the "Ask Veena about this Tutorial" button for direct private access to myself. Most of you like to communicate privately, but it's also nice to leave a comment below for everyone to see or just to say hey, I did this!
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 full-length tutorial for today's session. These will provide a list of muscles used and more. Remember you only need to click on these if you'd like more help or information.
24 comments
I took a bit of a break, but I'm back at it! I was surprised at how I was able to stay in the pole sit position much longer than before I took my break! Any tips for preventing bruising on the legs? With summer coming up, I'm starting to feel really aware of the bruising after almost every session where my legs touch the pole.
Welcome back! My tips for bruising are: Keep all attempts at new tricks under 10 tries. Use THC topical cream or arnica cream on any places you've made contact with the pole often that session. Make sure you're eating enough iron. Episode 4 of my pole dance RANTs has some interesting tips for self-care as well https://www.studioveena.com/discuss/discussion/pole-dance-rants/
Really enjoying myself and this program-- and I managed to climb the pole today!!!!! Was not expecting that at all. The freestyle video at the end was so lovely. Makes me want to keep learning <3
Yay! I’m so glad you were able to climb! ?
Just done day 17 which should of been yesterday but it's complete ? still a little weary of the shoulder presses but I got the shrugs , feeling stronger and I'm loving it now for day 18 ??
Hey Veena Not feeling it today had a bad day at work ? Will do day 17 tomorrow xx??
I’m sorry you had a bad day ? Do something nice for you xoxo
I'm gonna have a go at guided meditation, an a soak in the bath an relax xx ?? Thanks for understanding ??
all done!!!! still cant do a pole climb so I am gunna add more pole holds in!!!! <3 had a fun session today!
Ty!!
Yay! The spins are optional, so if they don't work for you right now that's ok. Instead ad the foot and ankle routine to your sessions! https://www.studioveena.com/lessons/view/5e8cf630-8828-44b3-8749-3f84ac110005 the first 2 weeks of the heels program is all about strengthening the feet too.
WHOOP managed a pole climb or 3 actually. Finally bought liquid chalk, it helps a lot. The spins are really difficult on my left ankle? Apparently it hasn't yet regained its strength after breaking and healing. Are there specific exercises to get it back up to strength and get it more stable?
Oh, it's not an easy spin, there's a lot going on...but it is beginner friendly so that's why it's in this program. It's not fundamental so if you never get it sorted out it's not a big deal. It is fun once you get it tho!
for some reason I'm having the hardest time grasping this spin. so weird. frustrating. however I'll revisit!
Yes! Pole should be fun 🥰 Glad it was helpful.
I loved today's video, especially about movement not needing to look good to feel good. I've done this take off several times and always get discouraged around the pole sits but I'm trying to be kinder to myself this time, your reminders help a lot thanks!
💜💜💜
I'm so tired tonight not even one pole press :-( but it's been a very busy week for me, I really enjoyed the extended leg spin though :-)
Thank you! 😄
Should be there now 😁
That's great, happy for you!! Oops! I forgot to add that video. Thank you for letting me know!
Finished day 17! I can already tell that I'm gaining strength - which is encouraging. A freestyle video was mentioned in the intro, but I didn't see it listed. Appreciate the reminders throughout the lessons to breathe, and embrace our own pole journey rather than focusing solely on tricks. :)
When will pole sits stop being painful?
It often depends on the person. Factors that contribute to pain are menstrual cycles, general pain tolerance, expectations, fear of pain in general. For those who have a menstrual cycle our pain tolerance goes down during our period. Other factors are if you are anticipating pain every time, this trains your brain to look for pain and expect it. So instead of this, you can reframe it - For example, instead of thinking “oh no here comes a pole sit it’s going to hurt”. Tell yourself how exciting it is to try the pole sit again. You could also remind yourself how amazing your body is and how brave you are to even trying pole dance because many people won’t even try. Other things that can help is to think about the steps and process of getting into the pole sit. Another option that works for some people is to be in the sit and do the opposite of what I mentioned before and focus on exactly where the pain is coming from. Often when you acknowledge a pain instead of feel afraid or upset, it will disappear when you put intense intention on it. So that’s my long answer yes, they hurt and no, it’s not forever and there are ways to cope! Let me know if you have any questions ?