Veena
Date: May 3, 2012
Think of this as the sister move to the Ballerina. This variation also requires shoulder, hip flexor, and quadriceps flexibility. The front of the shoulder/arm pit will be against the pole and your hips are open. Strengthens: ADDUCTORS / HAMSTRINGS / QUADRICEPS / GLUTES / ERECTOR SPINAE (THE BACK)
lauramoyayeii love this move!! and love veena lessons
May 3, 2012
cupcake11thank you, thank you, thank you for this lesson!
May 3, 2012
donnaleeFantastic! Thanks, Veena. Watching and jumping on the pole to practice : )
May 3, 2012
VeenaGood luck!
May 3, 2012
vixen82I can't wait to be able to do this! It's such a pretty move. I'm currently working on increasing my strength and flexibility. Great tutorial!
May 4, 2012
VeenaThank you!
May 4, 2012
CapFebI did this move once yesterday at my private, and now I can't do it anymore. I get all worried about where my extended/grabbing hand should go. Are there any tips for this other than looking at my hand?
Jul 20, 2012
VeenaFirst dont worry about it, just go slow and let your body feel its placement. Try looking up at the pole and reach for that first then move on to grabbing the foot.
Jul 20, 2012
PoleHappyVekI have a shortish torso so this is a little difficult...i'm sure i'll get it right soon
Sep 28, 2012
VeenaYou can do it you'll just have to scrunch more :)
Sep 28, 2012
CapFebOkay. I finally have this consistently. My question now is, if I am doing this so that my right leg is leading (in front of the pole) and my back leg is extended behind me. And I grab the free foot with the free arm (right arm) and ALSO the left hooked arm, does that make it "Music Box"? Or is it just some alien move?
Nov 9, 2012
VeenaI'd have to look up what the music box is... I think it is :)
Nov 9, 2012
Cantetinza17What excersises can you do to help you twist better around the pole cause I'm about halfway around if that makes since. Also i'm alwas fishing for my foot, lol.
Dec 19, 2012
Cantetinza17Also which intry do you tink is easiest for people just starting this move?
Dec 19, 2012
VeenaYou'll want to stretch!! Try using any of the individual stretches that focus on the back. Once you have an understanding of the individual stretches then move on to the Back Mobility routine [www.studioveena.com]
Dec 19, 2012
VeenaThe entry will depend on the persons flexibility level and will vary from person to person.
Dec 19, 2012
yessycureI really love the way you explain it! =D
Jan 9, 2013
Yanille79I can't wait to try this tomorrow !!
Apr 4, 2013
Yanille79I can't wait to try this tomorrow !!
Apr 4, 2013
SoercaMy instructor is teaching me this move from a reverse grab. Im finding it really difficult. Any tips?
Jul 16, 2013
VeenaFor sure I would start with this variation then move on to the Ballerina spin!! So work on this (make sure you have the flexibility for it) then when you have the positioning down move on to the spin, here is the link for the spin [www.studioveena.com] Keep in mind this spinning variation is advanced!!
Jul 16, 2013
SoercaThanks Veena, I think flexibility is the issue, I'll work on that πŸ˜„
Jul 16, 2013
VeenaBelow the main player you'll find lessons the will help you achieve this move.
Jul 16, 2013
SmilingFoxI can do this move on the floor. However, when I bring it up on to the pole, from crucifix, I have some issue switching the weight to the front leg, so I can release my back leg and extend (if doing flying ballerina). I know the calf should be secure on the pole, but as soon as I release the hold from the back leg (bridge of foot and thigh), I come off the pole. It is like the front leg is not at all holding any weight at all. That may be due to the fact I'm trying to work my other hand around the pole near knee, which I find next to impossible. I'll work some more on it.
Jul 21, 2013
VeenaAre you allowing yourself to sink down into the pose? If the leg is too straight from being in the crucifix then the whole move will be more difficult. The calf is not against the pole, but rather the upper ankle and inner thigh are the POC's. Also it's ok to put the hand down to help you find your position. You'll get there!
Jul 21, 2013
portableninjaIs it common to find this variation easier than the regular (non-twisted) ballerina? My hips are quite open, but my back flexibility is not as good. I can do this from the floor, but I'm not even close with ballerina.
Aug 16, 2013
VeenaYes! It all depends on where your flexy comes from :)
Aug 16, 2013
SkullpixieI can't grab my foot yet but I managed to get my both legs off the pool. Is it quad flexibility I need? if I can not grab my foot, my leg won't lift up far enough for me to grab the foot.
Feb 17, 2014
VeenaIt is usually quads, hip flexors, back and shoulder mobility. Keep working on the related lessons posted below the main player. They'll help you get there! :)
Feb 17, 2014
anamikaThere was a time - about six months ago - I was able to do this with no problem with twisted ballerina and it was awesome. Now, I can't. Don't know what happened. I keep slipping. Any suggestions????
Feb 26, 2014
VeenaAre you sure your skin and pole are warmed up enough? A video would help so I can see what your doing also :)
Feb 26, 2014
anamikaThanks Veena for responding. It maybe that the pole is not warm. I do a warm up routine before I get on the pole though. I will try to put a video up tomorrow for you to look at.
Feb 26, 2014
anamikaVeena,

I couldn't get the video figured out. The issue is not on your end but my end. I finally got this. I watched the lesson over and over and figured out that I was twisting on the wrong side depending on left or right leg in the front and using the wrong hand to hold the pole. Duh....
Thanks so much for your help. You are so great.
Mar 2, 2014
M DarlingHi Veena, I seem to have trouble with my hip getting in the way (with left leg on the front and right leg in the back on pole). I have been working on this move forever, and I had a hard time because of my hip and waist, I felt like I couldn't lean forward. I finally got the aerial version of his move, but I lean to the right, with my right hip/back against the pole, instead of my left hip/back. It is like doing it backwards works for me, and while I feel secure with my points of contact, is there anything bad about doing the move this way?
Apr 16, 2014
VeenaI'm not sure I'm visualizing correctlg. Are you saying your using the opposite leg as me? If so, you can and should work both sides on every pole move. It's very common to find one side stronger or more flexible then the other.
Apr 16, 2014
M DarlingVeena,thanks for getting back to me so quickly! Basically, Grounded: I do it exactly like you show in the beginning of this video. Aerial :I have my left thigh (inside leg) against the pole, my right leg behind the pole, but instead of leaning out to the right side of the pole (with my left hip/waist/back against it), I end up leaning out to the left of the pole, with my right hip/waist/back touching against the pole. I am doing same leg positioning as in your video, just leaning out on the other side. I need to get a video camera. Thanks for helping me!! :)
Apr 17, 2014
VeenaIf you're leaning the other way with the same leg it's not correct. It's very common to be able to do this from the ground but have trouble up on the pole. The biggest thing I can tell you is to work on your shoulder, and hip flexibility.
Apr 17, 2014
M DarlingThanks so much Veena. It is funny how it is so different doing something on the ground vs. aerial. I think I messed up a bit in my explanation,...I went over my process for getting into this move, and while when I climb, my left leg is always in front, I end up leaning out to the left, and my Right thigh is on the pole in twisted ballerina. It is easier for me to open my hip out and bring my left leg back and out. I will be so happy when I can do this on the opposite side. :)
Apr 17, 2014
Jenn1989Is there a trick to maintaining a good spin in this move? Every time I start going into it on spin mode I feel like I'm going insanely fast, then the second I grab the leg, I basically stop dead.
Mar 2, 2015
VeenaSometimes it's the pole, if it's not an easy spinner than it will really slow you down. Try entering from spinning forward or backward and see which works best. Also the way of entering changes the speed too, if it takes a while to grab the foot this will
Slow you down. I will do a spinning pole quick lesson for this at some point :)
Mar 2, 2015
StrangeFox Paid MemberAre there any cool looking alternatives to the twisted ballerina and the ballerina? I am very short (5 ft) with a short torso and I fear it may be physically impossible for me to do this move. I can twist and get my opposite arm around the pole, but the pole is either digging into my hip bone or digging into my lower ribs and it hurts. I can't seem to get it in a comfortable spot because I don't have enough torso. :( I can post a vid if that helps.
Nov 15, 2017
VeenaYou can always choose to try the Ballerina [https:] or the Flying Ballerina [https:]
Nov 15, 2017
StrangeFox Paid MemberThanks Veena! I may post for help with that one, too. For some reason I'm just not getting "stuck" on the pole in ballerina. I think because my torso is so short I need more back flexibility to do this one. I'll let you know if I have better luck at the end of 30 days to flexy. :)
Nov 16, 2017
VeenaIf you have an opportunity to try it on a thinner pole you'd see a difference!
Nov 16, 2017
StrangeFox Paid MemberHaha! I'm using a 40mm when I try this! I tried on a thicker pole, and realized what I maybe thought was pressure on my lower ribs actually may have been pinching on my back. I'm actually comfortable with the placement when I wear a shirt but then I have no stick! I'll keep trying.
Nov 17, 2017
VeenaThey make even thinner poles. 38s are so tiny!!
Nov 17, 2017
StrangeFox Paid MemberHere is me trying to get secure enough in twisted ballerina to let go of the pole and grab my leg. I call this... "The Floor is Lava." Believe it or not this is an improvement! XD One day I'll get this...
Nov 19, 2017
VeenaActually you look pretty close! Keep at it!!
Nov 19, 2017
StrangeFox Paid MemberI just got this move. Nov 2017 - June 2018. Endless attempts, lots of flex training. It took me that long to get enough back flexibility to do it comfortably, but I am thrilled. For some reason figuring out Allegra helped with this one! I wanted to post this because I'd initially thought this move was physically impossible for me and my short torso. (Mind my hair in the pic - lol!)
Jun 13, 2018
VeenaSweet!! Yeah this is very similar to Allegra 😍
Jun 13, 2018
mystical Previous Paid MemberI have always wanted to do this move...its so pretty. the only lesson i cant do is the advance ballerina stretch, im not that flexible. im going to keep practicing...
Dec 15, 2018
Shihyu Liui can do this from the floor but not above the floor, the problem is when i'm entering from the crucifix, i'm supposed to put one hand between the knees, but since i'm squeezing real tight with both of my knees, i can't put my hand in between the knees, if you know what i mean, any tips? If i loosen my knees a bit, i'm afraid i'll fall down from the pole.
Dec 31, 2018
VeenaShihyu Liu, do you have video of yourself trying this move? If you're not able to open from the hips it can make this move very difficult.
Jan 1, 2019
Sp4c3Warrior Previous Paid MemberShihyu Liu, you have to rely on your lower hand to hold our weight while kicking up the back leg to grab your foot and adjusting the upper body! This move ain't easy, I know!
Jan 2, 2019
Sp4c3Warrior Previous Paid MemberHere’s mine 😊
Jan 2, 2019
Xxmelrxx2145Is this it or is this a different move ? X
Jan 2, 2019
VeenaThat's it! It's just a variation with the bottom leg unhooked 😊
Jan 2, 2019
A Christina
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