Getting Started Stretching

Veena May 20, 2011
This video will help you to prepare for successful stretching sessions. ALWAYS STRETCH BOTH SIDES OF THE BODY. Lessons are organized by muscle groups. foam roller lessons have been placed before each muscle group. Perform all lessons at once or pick

Getting Started Foam Roller

Veena May 12, 2011
This lesson explains how to use the foam roller and offers tips and suggestions for using the foam roller section. Use the foam roller before stretches or as a nice massage to relax.

Butterfly Stretch

Veena May 23, 2011
Use the adductor foam roller lesson BEFORE stretching for a deeper stretch. Place a pillow or folded blanket under the bum to bring the hips forward if you find the lower back rounding. Type: MIDDLE SPLIT STRETCH, Muscles Lengthened: ADDUCTORS (GROIN

Frog Stretch

Veena Jun 20, 2011
MIDDLE SPLIT STRETCH: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS

Sitting V Stretch

Veena Jun 23, 2011
MIDDLE SPLITS STRETCH: Use the adductor foam roller lesson first for a deeper stretch. Place a pillow or folded blanket under the bum if you find the lower back rounding. Pay close attention to the positioning of the pelvis in order to get the most

Lying V Stretch

Veena Jun 27, 2011
MIDDLE SPLIT STRETCH: Perform the hamstring and adductor foam roller lessons first for a deeper stretch. Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS

Diamond Stretch

Veena May 24, 2011
Use the abductors foam roller lesson first for a deeper stretch. Place a pillow or folded blanket under the bum to bring the hips forward if you find the lower back rounding. Muscles Lengthened: ABDUCTORS (BUM AND OUTER THIGHS)

Lying Diamond Stretch

Veena May 25, 2011
Use the foam roller adductor and foam roller abductor lessons for to obtain a deeper stretch. Muscles Lengthened: ABDUCTORS AND ADDUCTORS

Sitting Outer Thigh Stretch

Veena May 26, 2011
For a deeper stretch perform foam roller abductor lesson first. NOTE: This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS

Lying Outer Thigh Stretch

Veena Jun 16, 2011
Perform the adbductors and ITB foam roller exercises prior to stretching for a deeper stretch.

Adductors

Veena May 18, 2011
This one makes me giggle a bit. If your looking to stretch for your middle splits then this is a great one. Made up of 4 muscles: adductor brevis, adductor longus, adductor magnus, adductor mimimus. Origin: Pelvis. Insertion: along the femur in a fan

Abductors

Veena May 17, 2011
The abductors are made up of 4 muscles: gluteus maximus, gluteus medius, cluteus minimus, tensor fascia lata. Origin: anterior inferior iliac spine. Insertion: femur

ITB

Veena May 17, 2011
The ililotibial band (ITB) is a layer of connective tissue that begins at the muscle near the upper outside of the thigh(tensor fascia lata) and runs down to the outer side of the tibia. Professionals do not agree on whether rolling the ITB is

Calf Stretch

Veena Jun 1, 2011
FRONT SPLIT STRETCH Use the Calves foam roller lesson first, for a deeper stretch. http://www.studioveena.com/lessons/view/4dd50fa7-846c-4778-8bbc-73290ac37250 Muscles lengthened: Gastrocnemius.

Deep Calf Stretch

Veena May 31, 2011
Use the calves foam roller lesson before this one for a deeper stretch. Muscles Lengthened: SOLEUS

Calves

Veena May 19, 2011
The Calves are made up of 2 major muscles: the gastrocnemius and soleus which lies behind the gastrocnemius. Origin: The Back of the Femur (behind the knee). Insertion: achilles tendon.

Sitting Pike

Veena Jun 11, 2011
This is a front split stretch. This stretch will prepare the muscles for the front splits, in which one leg is forward and the other leg is facing behind. Work towards achieving the splits on both sides. Perform this stretch after using the hamstring

Standing Pike

Veena Jun 13, 2011
FRONT SPLIT STRETCH: For a deeper stretch use the hamstring foam roller lesson first. If you have SI joint issues keeping a bend in the legs needed. Muscles Lengthened: HAMSTRINGS

Lying Leg Grab

Veena Jun 13, 2011
FRONT SPLIT STRETCH: For a deeper stretch use the hamstring adn abductors foam roller lesson first. Muscles Lengthened: HAMSTRINGS / LOW BACK

Hamstrings

Veena May 13, 2011
Hamstrings are made up of 3 muscles: the bicep femoris, semimembranosus, and semitendinosus. Roll at least, 10-15 seconds or as long as you like. Origin: TUBEROSITY OF THE ISCHIUM, Insertion: TIBIA / FIBULA

Standing Thigh Stretch

Veena Jun 10, 2011
This is a stretch for the front split. Perform this stretch after using the quadriceps foam rolling lesson. Muscles Lengthened: QUADRICEPS / HIP FLEXORS

Lying Thigh Stretch

Veena Jun 14, 2011
FRONT SPLIT STRETCH: Perform the quadriceps foam roller lesson first for a deeper stretch. Muscles Lengthened: QUADRICEPS / HIP FLEXORS

Quadriceps

Veena May 14, 2011
Roll at least, 10-15 seconds Per muscle section, or as long as you like. Quadriceps are made up of four muscles: vatus lateralis, vastus medialis, vastus intermedius and rectus femoris. Origin: The first three muscles originate at the top of the

Lunge Thigh Stretch

Veena Jun 17, 2011
FRONT SPLITS STRETCH: Perform the quadriceps and hip flexor foam roller lessons first for a deeper stretch. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS(ON OPPOSITE LEG)

Deep Lunge

Veena Jun 18, 2011
FRONT SPLITS STRETCH: Perform the hip flexor foam roller lesson first for a deeper stretch. Muscles Lengthened: HIP FLEXORS / PSOAS / QUADS / ABDUCTORS / SPINAL MOBILITY IS ALSO IMPROVED

Hip Flexors (Psoas)

Veena May 19, 2011
The psoas are divided into deep and superficial. Origin: thoracic vertebra and Lumbar Vertebrae. Insertion: Femur.

Foot Stretch

Veena Jun 1, 2011
This one feels so good after wearing heels or dancing on the balls of the feet! Try using the foot massage lesson first. Muscles Lengthened: INTRINSIC FOOT MUSCLES,

Shins

Veena Dec 28, 2011
This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight it can be challenging to point the toes. Roll at least 10-15 seconds or as long as you like. The shins are composed of the Tibialis

Foot Massage

Veena Mar 11, 2010
This do it yourself trick feels great! No need to warm up and you can do this anytime and anywhere.

Knee Tuck Stretch

Veena May 27, 2011
This is a spinal stretch. Muscles Lengthened: LOWER BACK / GLUTES

Sitting Twist

Veena Jun 8, 2011
This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS

Reverse Bridge

Veena Jun 7, 2011
This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK

Cobra Stretch

Veena Jun 2, 2011
This is a spinal stretch. Spinal Mobility is also improved. Muscles Lengthened: CHEST AND SHOULDERS

Half Bridge

Veena Jun 3, 2011
This is a spinal stretch that improves spinal mobility. Muscles Lengthened: HIP FLEXORS / SHOULDERS / CHEST

Bow Stretch

Veena Jun 3, 2011
This is a spinal stretch. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS

Shoulder Stand Pike

Veena Jun 9, 2011
This is a spinal stretch. Many floorwork moves can be done from this position. Muscles Lengthened: BACK / NECK / HAMSTRINGS

Chest Stretch

Veena Jun 2, 2011
This is a spinal stretch. Upper and middle spinal mobility is also increased. Muscles Lengthened: CHEST AND SHOULDER

Camel Stretch

Veena Jun 6, 2011
This is a spinal stretch that also improves spinal mobility. Muscles Lengthened: QUADRICEPS / HIP FLEXORS / ABS / CHEST / SHOULDERS

Bridge Stretch

Veena Jun 6, 2011
This is a spinal stretch that improves spinal mobility. Muscles Lengthened: HIP FLEXORS / CHEST / SHOULDERS

Upper And Lower Back

Veena Dec 29, 2011
This can be done anytime. Roll at least 10-15 seconds or as long as you like. Made up of 3 Major muscle groups, Longissimus, Latissimus dorsi, Trapezius. There are many area's of muscle origin and insertion do to the different muscle groups. Note:

Forearm Extensor Stretch

Veena Mar 11, 2010
A stretch for the top of the forearm.

Forearm Flexor Stretch

Veena Mar 9, 2010
Use this stretch immediately following forearm strength work, after pole dance and gently throughout the day.

Forearms

Veena Jan 4, 2012
This is an important one to focus on after pole sessions. It can help prevent carpal tunnel. Your forearms are composed of several muscles. Origin: MEDIAL EPICONDYLE OF HUMERUS, Insertion: RADIUS, METACARPALS, CARPAL

Hand Massage

Veena Mar 11, 2010
This is a great way to relieve tension in your hands. You can do this anytime.

Pole Press Stretch

Veena Jul 7, 2010
This is the first stretch in the series of stretches for the shoulders. I will demonstrate 2 variations. The first variation gives you a nice forearm stretch as well.

Up And Over

Veena Jul 20, 2010
This stretch feels really good. Be sure to take it slow and work only within your range of motion. If this exercise is painful at anytime stop!

Overhead Stretch

Veena Oct 21, 2013
Stretching the shoulders. This stretch always feels great!

Shoulder Clock Stretch

Veena Oct 21, 2013
This stretch will take you through a nice range of motion for the shoulders. You'll also feel a stretch in the chest and biceps as well. Remember to work within your range of motion.

Under Arm

Veena Jan 2, 2012
The back of the upper arm and Bottom of Scapula are the main focus in this lesson. Be sure to lean back slightly to ensure contact with the muscles along the side of the back. Roll at least 10-15 seconds or as long as you like. The underarm is made

Over Under Stretch

Veena Oct 21, 2013
This is a great stretch for the triceps and shoulders. Be sure that you're working within your range of motion and not forcing the stretch. Remember to always do these at the end of your workout.

Upper Back Stretch

Veena Dec 13, 2014
STRETCH FOR SPINE / SHOULDERS. Always stay within your range of motion. This stretch will help improve R.O.M for moves like the ballerina, closed scorpio, as well as any foot to head grip with the hand. Muscles Lengthened: CHEST / SHOULDERS /

Reverse Shoulder Stretch

Veena Dec 13, 2014
STRETCH FOR SPINE / SHOULDERS. Always stay within your range of motion. This stretch will help improve R.O.M for moves like the ballerina, closed scorpio, and closed gemini as well as any foot to head grip with the hand. Muscles Lengthened: CHEST /

Upper Back And Shoulder Stretch

Veena Dec 13, 2014
STRETCH FOR SPINE / SHOULDERS: Always stay within your range of motion/ This stretch will help improve R.O.M for moves like the ballerina, closed scorpio as well as any foot to head grip with the hand. Depending on where tightness is found in the

Triceps

Veena Jan 3, 2012
The triceps are composed of 1 muscle with 3 heads. Roll at least 10-15 seconds or as long as you like. Origin: SCAPULA / POSTERIOR HUMERUS, Insertion: ULNA

Advanced Ballerina Stretch

Veena Dec 13, 2014
STRETCH FOR SPINE / SHOULDERS / HIP FLEXORS: Always stay within your range of motion. I will provide three options. Stay with whichever feels comfortable. These stretches will help improve R.O.M for moves like the ballerina, closed scorpio and any

Flowmotion Pelvic Tilt

Veena Aug 5, 2014
The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion stretches are meant to increase body awareness, improve daily function, body alignment and relax the mind and body. Do

Flowmotion Melt Stretch

Veena Aug 21, 2014
This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS / ERECTOR SPINAE / RHOMBOIDS / NECK

Flowmotion Sitting V

Veena Aug 31, 2014
This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders and the side of the torso. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: ADDUCTORS / HAMSTRINGS / GASTROCNEMIUS /

Flowmotion Sitting Pike

Veena Sep 3, 2014
This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS / ERECTOR SPINAE / RHOMBOIDS / NECK

Flowmotion Reverse Bridge

Veena Sep 1, 2014
This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors and quadriceps. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: TRAPEZIUS / ERECTOR SPINAE / HIP FLEXORS /

Flowmotion Lunge

Veena Sep 1, 2014
This lesson will gently stretch the muscles along the back of the legs, bum, calf, scapula, back, side of the torso, hip flexors and quadriceps. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS /

Flowmotion Routine

Veena Sep 3, 2014
This is a 19 minute routine that will take you through the Flowmotion stretches. With Flowmotion there is no need to warm up before any of the stretches or this routine. Flowmotion stretches will increase body awareness, improve daily function, body

Side Or Front Splits Routine

Veena Jul 17, 2011
This is a 25 minute, side splits, left and right routine. Beginners should perform splits training 1 time per week. After 2 weeks or more, move on to 2 times per week. Training for splits daily without rest can lead to sore muscles and loss of

Middle Splits Routine

Veena Jul 25, 2011
This is a 23 minute middle splits routine. Beginners should perform middle splits training 1 time per week. After 2 weeks or more, move on to 2 times per week if you like. Training for splits daily without rest can lead to sore muscles and loss of

Back Mobility Routine

Veena Mar 13, 2012
This is an 18 minute routine to strengthen, flex, and extend the muscles of the back, spine shoulders, and hip flexors. The last stretch is optional and meant for those who are advanced and need a bit more of a challenge. Always listen to your body.

Foot To Head

Veena Oct 19, 2015
STRETCH FOR SPINE: This is an advanced stretch that I have found helpful in working on reaching my foot to head. This is also great training for ballerina on and off the pole. Please refer to the related lessons below the main player for more
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