Veena
Date: May 2, 2012
The ballerina is a beautiful move. This is not, the twisted variation so the back of the shoulder/arm pit will be against the pole. Hips are squared in this variation. This move requires shoulder, hip flexor, and quadriceps flexibility. Strengthens: ADDUCTORS / HAMSTRINGS / QUADRICEPS / GLUTES AND ERECTOR SPINAE (THE BACK)
donnaleeFantastic! Already watched and jumped on the pole and did it. Very rough right now. But .....how fun. Wonderful instructions. Thanks Veena : )
May 2, 2012
VeenaYay! Happy to help!
May 2, 2012
TerpsikhoreLovely, thank you! Do you have a lesson planned for the Advanced variation? I can't work out the arm position and POCs for that.
May 2, 2012
Angie LaThanks Veena for keeping us beautiful :D It is moves like these that remind me of ice skating. I haven't had the opportunity to have an ice rink in my home, and a pole is so much more versatile!
May 2, 2012
VeenaTepsikhore, the POC is the same with the adv variation. The only thing that changes is how you grab the foot with the hands. I'll try to do a free demo for that at some point. :)
May 2, 2012
daisyheadmayzieCan this move be a spin?
May 2, 2012
Veenayes, it's commonly known as a pretzel spin. I'll be posting a Static spin variation (the pretzel aka Ballerina) and a spinning variation. :) This month.
May 2, 2012
nillaYay, I've been waiting for this move! I've been trying to learn this pose totally different though, with my shin gripping by pushing agains the pole....it always felt kinda weird though. I need to try it this way.
May 3, 2012
teresawitchhave put a picture on my profile page. thanks veena now i just need to conquer the twisted ballerina. hope you like the piccy and thanks again. You get me into so many moves, love the way you teach. xx
May 5, 2012
LillyBillyDid you know that the ballerinas don't show on the intermediate lessons list? Could it be that there are other lessons that aren't showing?
May 7, 2012
Veenaboth of the ballerinas are showing up for us in the intermediate section. Are you using a computer or iPhone?
May 7, 2012
LillyBillyA PC, Chrome browser.
See how the intermediate lessons section looks in my browser here: [www.studioveena.com]

Is the ballerina there and I'm missing it? I only see it in the side panel...
May 7, 2012
LillyBillyHmmm...
After I took the screenshot I went back to the lessons page, and suddenly the new lessons appeared.
May 7, 2012
VeenaI had webmaster take a look and he fixed it! Thanks for letting me know :)
May 7, 2012
LillyBillyNP :)
May 7, 2012
Angie LaI tried this today and it is NOT easy. My back leg looks so awkward... is there a stretching technique that I am missing.
May 7, 2012
Veenayou need shoulder, hip flexor and quadriceps flexibility in order to hold this pose. So you can take a look at stretches for those muscle groups. Try working on this when you're very warm as well.
May 7, 2012
teelee Previous Paid MemberI needed to scroll down and read the bottom comment first, not warm and all I managed to accomplish was to strip the skin off my thigh. Not as easy as you make it look,....then again...they never are. :)
Jun 1, 2012
Cantetinza17I like how you have our hand above your head to steady you. we were kind of taught to just do it.
Aug 15, 2012
PoleHappyVekI never would have thought this one would hurt more than certain inverts...OUCH lol
Oct 8, 2012
Mummyof3I really cannot get this. I try 5 or 6 times and give up with sore skin and bruises! I remember being the same for figurehead and one day it clicked. Arghhhhh
May 6, 2013
VeenaI bet you'll get there! Try working on some of the related videos in the mean time to help prepare your body for this move.
May 6, 2013
Mummyof3Thank you and yes I will. Funny, I think my flexibility is overall quite good but I just can't find my POC's. Ah well, practice practice practice!
May 6, 2013
vkissmeI CANT NOT DO THIS LOL i swear its heard to get my right hand over my head im beyond not flexiable please help
Sep 18, 2013
VeenaYou'll see related lessons down below The main player. These are the lessons to work on to help you achieve this move.
Sep 18, 2013
VeenaAlso you don't reach over the head, but behind you. :)
Sep 18, 2013
Angie LaI still can not do this... I can do it from the floor but not up the pole! It's very frustrating. One day, I say... Smh
Sep 18, 2013
Cantetinza17I'm always fishing for my foot once I'm up there.
Sep 18, 2013
Angie LaAnd then I'm sinking like a battleship... :)
Sep 18, 2013
VeenaYeah, it takes more strength and flexibility from up on the pole.
Sep 18, 2013
PalaceI am having a very difficult time with this move also. Most of them I can get into but this one I can't. I'm pretty flexible but it seems my torso may be too short. When you say you don't reach overhead but behind you, I'm confused. I thought the outside arm reached over head to stabilize you and the inside grabbed the foot from behind? Is that right?
Sep 21, 2013
VeenaI'm referring to the arm that grabs the foot. That should reach behind because overhead is super advanced. :)
Sep 21, 2013
NelCUgh this one hurts my side. Think I have it the pole too low in my squishy bits above my hip bone...
Nov 3, 2013
VeenaRemember not every move is right for every body. If you can't find a comfortable spot then it may not be one for you. The pole is above the hip bone and the arm pit is really squeezing!
Nov 3, 2013
missyskinnerI*
Mar 29, 2014
brigittec016017Arragh this looks so easy but it's prob the hardest one I've come across yet ouch!!!
Apr 7, 2014
VeenaYes it's not easy :)
Apr 7, 2014
Angie LaI still can't get the hang of this variation ;) one day, I say!
Apr 7, 2014
brigittec016017Ohhh I did it!!! Hurts like hell hopefully that will get better with practise only done it twice so far held it for about 5 to 10 seconds on one side can't seem to coordinate the other side ohwell back to practise thanks veena, I've come so far!!!
Apr 26, 2014
VeenaYay!!!!
Apr 27, 2014
Sgseth231Sorta difficult for me but finally got it after about 6 try's!!!
Sep 18, 2014
Veena6 tries is pretty damn good!
Sep 18, 2014
slsieloff2934 Previous Paid MemberThis is a hard one for me! I'm glad to see that others find it challenging too. I've seen this move performed so many times online and everyone makes it look so dang easy! My shoulder and back flexibility are limiting me. I'll keep practicing my stretching and doing the move from the floor.
Jan 31, 2016
VeenaYes keep at it, working on the related lessons will help 😊
Jan 31, 2016
chinatroter4311
These lessons are bringing me back to my passion of pole dancing.
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