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Duration: 00:40:15
Today you'll be training the muscles of the core through conditioning exercises and pole work.
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.
32 comments
This time around my shoulder slides got smoother! I was always trying to sliiiiiiiiiiiiiiiiiiiiide down on my shoulder, which of course just burned my skin and pissed me off, lol. The gripping and re-gripping while rolling the hips did the trick.
Also standing V is so much fun in heels.
Yeah, if you’re gonna try and slide, I would suggest wearing a T-shirt or using a towel. It’s just too sticky otherwise. Lol and yay for fun in ? heels!
The climb and side sit combo was my favorite routine we've done so far. It's also the first time I went straight into a climb without overthinking hand placement and pausing awkwardly. Building strength during this program has helped me with tricks AND has increased my confidence overall!
That’s great to hear ?
Day 9 ? My standing V is still better one side but it's getting better slowly, loved the pole climb and side sit routine, I'll have to keep practicing but loving it, an my flowmotion sitting V again one side is better than the other ? xx ????
I'm glad it's slowly improving for you!
Wow. The core routine is getting easier! And I can tell it's helping me with. . . well, everything. My static spins are getting better!
Yay!!!
Done! I have to be honest, this one was not my favorite routine. It could be bc I really didn’t want to workout today. https://share.snapchat.com/m/vsZ_0aWV?share_id=SIZOmaGyR6yM0rvQ3C0HGQ&locale=en_US
At least you got it done!
Ok I find standing V super hard! What strength exercises should I do to strengthen myself in that way? My leg just feels so heavy!
Yes, much harder than it looks. To see what exercises and muscle groups are used click the pink link for standing V in the description ?
You may need to work on your pelvic tilt https://www.studioveena.com/lessons/view/53e179c2-be8c-4f2d-9693-16850a9aa0eb a bit more in order to feel the straddle. Often you can't feel the stretch in the legs in you can't stick your butt out. Does that make sense? If you're tailbone is tucked you'll only fee it in the low back if at all.
Hi Veena! Do you have any tips to make the flowmotion sitting V ore comfortable? I am sitting on a block, sometimes two, and it feels like with the height and my lack of hip/hamstring flexibility I can't get much out of the stretch - or I don't know what I should be looking for. Thank you!
I'm honored to be part of your journey 💜
Thanks -that makes sense . I think I am getting the foundation moves like pole sit , pole climb , some spins etc . I am also trying alternating my pole days with yoga to improve body awareness , flexibility but most importantly the wisdom to accept that my body is going to learn at its own pace The thing is that I love pole so much that I gotta keep going . No matter how difficult it is —- it’s worth it !! Finally I have learned patience and self acceptance Now I truly understand that pole is an individual journey that’s made possible by having a wonderful tutor 🙏🙏🙏
imgalvin6056. Something that might be helpful for you to know is not everything in the programs are required moves. Some like the standing v are just for fun. If you'd like to learn what tricks are the important ones, the teacher training videos might be helpful! I suggest watching or listening to them all, but this one covers what moves are fundamental. https://www.studioveena.com/lessons/view/63fd40c9-7294-4387-8857-7003ac110005 That way when you come across tricks, you'll know what is really important and what's just for fun or to add variety. I was just thinking about you btw :)
Going around again ! This was a tough day - managed some moves but others no luck . That standing V aint happening as I can't get my leg that high and the elbow stand isn't right - my back doesn't come straight up over my shoulders . It slopes back that's all Anyways keep trying she said ... keep trying ...... The routine wasn't impossible though
I would do it same day....BuT listen to your body and you might need to do less of everything.
If we took a studio class earlier in the day should we avoid doing these lessons on the same day?
Yay, I'm glad things are getting to to working order! Flooding is awful. That v staddle can really be an issue for ppl. Keep at it and if you want extra things to help with straddles/V's let me knoe
I am back - pole studio is still being repaired but the pole and floor are intact so I can work . Today was tough as I couldn't manage the standing V - my legs dont extend like that or the elbow stand . I just can't get my back to go straight up over my head . Not sure if that's a back issue or a shoulder strength issue but I am defiantly way off that . Anyway I tried and maybe tomorrow might be better
day 9 ✅
Yay that's exciting! 💜
Yay! FINALLY managed an elbow stand after weeks of plucking up the courage lol. Did it against a wall for support but now that I've done that I'm excited to practice regularly against the pole or without support. The climb and side sit combo was fun too. I love that these combo routines are short and focus on polishing each move. A great cool-down for core day!
Is the head supposed to be bearing any weight during elbow stand/prep?
Yes, you will feel a small amount of pressure on the head BUT the majority of the weight should be on your hands, forearms and elbows. If you feel it mostly in the head, it means you’re not quite able to engage the shoulders enough to push away from the floor.
Thank you! Also I noticed during the routine at the end you do the site sit, and put the inside arm high. In the tutorial we learned with the inside arm bent / right by the knee on the pole. Are both correct?
Once you get stronger in any of your pole sits, you’ll be able to change your arm position as you like. The arm placement for sits are not a dealbreaker if you change it, you won’t hurt yourself by switching it. In the individual tutorials I try and make sure to provide the easiest or most efficient version. But you won’t hurt yourself by switching up the arms.
ohhh good to know !! Because i see sometimes different arms on top/bottom for sits and climbs (even on tiktok etc) and always wondered. Thank you! :D
Happy to help! arm position becomes important when the arms are holding all of your body weight so things like invert going upside down holding your body weight with your arms that’s when it matters! They’re always exceptions, but that’s a general rule.