OLD closed front hook

Veena Jul 26, 2012
Spin Grip - Lateral 2 Hands. This is an elegant spin and can be used to transition into a pole climb. We'll cover both static and spinning pole.

OLD Tush Push

Veena Mar 20, 2014
FLOOR WORK: This is a sexy and easy way to come up to sitting from the floor. When done slowly and with control this is a great way to strengthen the triceps and chest.

OLD Squat Twist

Veena Feb 22, 2016
This is a more advanced variation of a squat, so be sure you have a good basic squat. The knees should never move past the toes and the butt moves back. Choose a variation that works best for you. Perform 6-20 Reps 1-3 sets.

OLD Leg Show

Veena Mar 19, 2014
FLOOR WORK: This is a simple move but it can look super sexy and give you a chance to catch your breath and showcase your legs. When done with control it's also a nice hip flexor, quad and abdominal strengthener.

OLD Wall Stands

Veena Feb 22, 2016
This exercise is great for those looking to improve your handstands. Those who do not yet have handstands can substitute by working on elbow and forearm stands. During the handstand focus on feeling a strong core engagement along with breathing while

OLD Plank Tuck

Veena Feb 22, 2016
In this lesson I'll share three variations on this exercise. Try each one to see what works best for you. Keep in mind that quality of movement is better than quantity. Proper form will give better results than high reps. Perform at least six reps

Reverse Grab

Veena May 29, 2012
Spin Grip - Lateral One Hand. This is an advanced spin that a strong intermediate pole dancer could work on as well. Please take time to do the readiness test that is placed in the lesson for this move. A strong chair spin is recommend before moving

OLD Toe Rolls

Veena Feb 22, 2016
I'll show you two variations for this exercise. It's more challenging than it looks. Go slowly and remember to point your toes. Complete one set by rotating the same direction for the desired number of times or complete one set by alternating rolling

OLD Ballerina Spin

Veena May 30, 2012
Spin Grip - Lateral One Hand. This spin is also known as the pretzel spin. I'll demonstrate technique for both static and spinning pole. When performed on static this is an advanced spin.

OLD Dolphin Push Up

Veena Feb 21, 2016
A wonderful way to strengthen the core and shoulders. These are a great exercise to help with elbow stands, forearm stands and even handstands. As always don't forget to breathe.

OLD Sexy Layback

Veena Jan 24, 2013
FLOOR WORK It may look simple, but there is more to this move than meets the eye. We'll cover how to perform the layback slowly and with beautiful lines.

OLD Finger Push Up

Veena Feb 21, 2016
This exercise will focus on the hands while using a push-up position. Keep the fingers spread wide and place even pressure throughout the movement. Choose whichever variation allows for controlled and comfortable movement. This should not be painful

OLD Plie

Veena Feb 21, 2016
These are not only great for building strength in the lower body, but balance will also be challenged and improved when adding the heel lift. Build up slowly to the heel lifts and use a wall, pole or sturdy chair if assistance is needed with balance.

OLD Burpee

Veena Feb 21, 2016
These are a great challenge if you have a strong push up and squat. Please do not attempt these until you have a strong squat and push up. Quality is more important than quantity, especially when it comes to burpees.

OLD Sexy Pike

Veena Jan 10, 2013
FLOOR WORK: This is a great floor move to help improve hamstring flexibility and abdominal strength.

OLD The Hover

Veena Feb 21, 2016
I love this exercise so much. It may look very easy but when done correctly you'll feel it working. If the position is easy, if you're core isn't shaking a bit, then you're not holding the pelvis in the correct position. It's wonderful for

OLD Booty Scoot

Veena Feb 24, 2014
FLOOR WORK: This floor move can be sexy and it's a great way to strengthen the hip flexors and abdominals.

OLD Torso Rotation

Veena Sep 17, 2015
This is the sister move of the torso twist. Check your form in the mirror or by video to make sure you're not bending at the waist but rather the hips. Go slow and stay within your range of motion.

OLD Superman

Veena Nov 16, 2010
While this move is in the advanced section, as long as you have a solid gemini and thigh rest you can work on this move as an intermediate dancer. Also Known As: SUPERWOMAN, Strengthens: ADDUCTORS / GLUTES / ERECTOR SPINAE / LATISSIMUS

OLD Side Spin

Veena May 25, 2013
Spin Grip - Lateral 1 Hand. This a nice introduction to one handed spins. I'll cover both static and spinning pole.

OLD Wrist Rocks

Veena Sep 17, 2015
These are a great way to strengthen and increase mobility without any equipment. Choose whichever variation works best for you and stay within your range of motion. Range of motion may be small at first. Check out the related lessons below the main

OLD Lying Leg Circles

Veena Sep 19, 2015
This exercise is great for the core and the legs. Check your body placement and watch that the leg moves in a controlled manner while keeping the pelvis still. Breathe and do your best to maintain a straight leg extending through the back of the

OLD V Hip Hold

Veena Dec 17, 2010
One of the more advanced hip holds, be sure to pay attention to the points of contact. I'll cover a few ways to enter and exit from this position. Also Known As: INVERTED TEDDY, Strengthens: ADDUCTORS

OLD Side Switch Spin

Veena May 24, 2012
Spin Grip - Lateral 1 Hand. We'll take a look at both static and spinning pole along with some variations to this spin.

OLD Standing Fireman

Veena Jun 5, 2012
Spin Grip - Forward 2 Hand. This variation of the fireman makes a nice entry into a pole climb. We'll cover both static and spinning pole.

OLD Transition Barrel Rolls

Veena May 31, 2015
POLE - INTERMEDIATE: This can be used as a move on its own or as a nice transition.

OLD The Clamshell

Veena Sep 17, 2015
I love this one for strengthens the deep muscles of the hip. Don't worry if you can't lift very high, this will come in time.

OLD Hands And Elbow Planks

Veena Sep 16, 2015
This are a great way to challenge your core, shoulders, chest and coordination. Focus on fully extending through the back of the knee by tightening the quads this will help develop a nice long leg line. Don't let the hips push too high up or drop

OLD Standing V

Veena Jan 21, 2011
The standing v is a sexy transitional move. Lower body strength and flexibility is helpful.

OLD Spin Dismount

Veena Feb 2, 2011
This dismount can make for an exciting exit off the pole to the floor. You must be comfortable with your reverse handstands and knee pit grips. Strengthens: ADDUCTORS / ABDOMINALS

OLD Tuck Spin

Veena Jun 6, 2012
Spin Grip - Forward 2 Hand. This spin can be fun and FAST. Do not jump into this spin. When using the method of momentum generation I demonstrate in the lesson you'll gain speed and there will be no need for jumping.

OLD Superman Scissors

Veena Sep 12, 2015
This is a fun and challenging variation of the superman back exercise. Focus on keeping the legs as straight as possible throughout the exercise. Not only will this strengthen the legs and glutes, when done regularly you'll improve leg lines.

OLD Shoulder Slide Wave

Veena Nov 12, 2010
This is a transition to the floor. I'll break down the motion of the hips and legs. If you are a beginning pole dancer use the basic grip I demonstrate. This will be good practice for the proper placement of the shoulder for the shoulder mounts. If

Hold Spin

Veena Jun 19, 2012
Spin Grip - Forward 2 Hand. I'll cover both static and spinning pole. This is an excellent strength builder. It does require strength so more time may be needed to perform this move successfully. Keep at it, this is one of my favorite spins!

OLD Forward and Back Scapula

Veena Oct 21, 2013
SHOULDER CONDITIONING 1: Lesson 1 of 10 in the Shoulder Conditioning section. These first two lessons are VERY IMPORTANT LESSONS. Please watch both before you begin working on any pole moves. This will give you a better understanding of what it means

OLD Tick Tock Legs

Veena Oct 19, 2014
FLOORWORK: In this lesson I'll teach several different leg variations and two options for upper body placement depending on the level of intensity desired. I've also included a great trick for keeping the knees in control and together.

OLD Side Lunge

Veena Sep 13, 2015
I'll show you three variations for this exercise. Once enough strength is built to perform the second variation this can be used as an active stretch as well.

OLD Quick Pole Turns

Veena Nov 11, 2010
In this lesson we will learn how to perform multiple pole turns (pirouettes) with speed. You must have mastered the across face pole turn before working on this transition.

OLD Up and Down Scapula

Veena Oct 21, 2013
SHOULDER CONDITIONING 2: This is another great exercise to help you understand the movement of the scapula better before you begin learning pole moves.

OLD Floor Body Waves

Veena Mar 16, 2014
FLOOR WORK: We'll work on moving forward and backward. This is an excellent way to become more in touch with your spinal movement and abdominal control.

Moon Lunge

Veena Sep 11, 2015
This lesson really challenges your balance. Focus on control. This should not be a fast exercise but slow and steady. Choose whichever variations allows for the best control.

Cradle Spin

Veena Jun 15, 2012
Spin Grip - Lateral Partial Split Grip. Take time with this spin. Do not jump and throw the body into the pole. Imagine lifting into spins and flowing around the pole. Play around with different leg variations. A strong thigh rest is helpful before

OLD Front Hook

Veena Jun 27, 2012
Spin Grip - Lateral 2 Hand. This spin is performed with the body off to the side of the pole. It requires more strength then forward 2 hand spins that face the pole. I'll cover both static and spinning pole technique. There are two hand/arm positions

OLD Flip Split

Veena Jan 30, 2013
FLOOR WORK: While a high degree of flexibility is needed for this move, I provide options for those who do not yet have full splits. We'll also cover two hand placements.

OLD Hip Bump Rolls

Veena Oct 19, 2014
FLOORWORK: Hip bum rolls are a crazy fun way to strengthen the obliques and stretch the inner thighs. I'll break this floor move down into two parts.

OLD Bird Dog

Veena Sep 9, 2015
This is not only great for the core it's also great for balance. Be sure to keep the pelvis neutral throughout the movement.

OLD Inverted Floor Split

Veena Jan 15, 2013
FLOOR WORK: My goal with this move was to do a jade on the floor. It was the balance that was an issue when grabbing the leg. To help you I've provided two hand placements. Give yourself time and play around with the alternative leg positions as

OLD Performance Climb

Veena Jan 21, 2013
The basic pole climb is a strength builder and an important part of the learning process. The Performance climb, however, is great for saving energy. Here we'll be learning how to use the upper body as an anchor and the lower body will move you up

OLD Hollow Body

Veena Sep 7, 2015
Hollow body is a position. The exercises you'll see in this lesson will help you find and create muscle memory for hollow body. Choose to work on whichever variation allows for best form. If pain is felt in the low back you may not yet have the

OLD Dancers Calf Raises

Veena Sep 9, 2015
When performed in the center of the floor, without holding on to anything, these can be great for increasing balance. Improved balance means an easier time wearing heels when dancing. If you're not yet ready to balance unsupported feel free to hold

OLD Juliet Static Spin

Veena Jun 3, 2016
POLE - INTER/ADVANCED: This is a static spin. A strong intermediate dancer could begin working on this as well. Please refer to the lessons under the main player for in-depth lessons on some things that will help you build up to this spin. Take a

OLD Forward Attitude

Veena Jun 28, 2012
Spin Grip - Lateral 2 Hand. I'll cover both static and spinning pole. There are two options for upper body placement included for spinning pole. Beginners be sure to start with placement 1. Feel free to use the wrapped arm position. This is covered

OLD High Rows

Veena Oct 21, 2013
SHOULDER CONDITIONING 3: This exercise is a great way to work on the shoulders. You should feel it in the rear deltoids (back of shoulder). Keep the top of the shoulders away from the ears, no scrunching up.

Reverse Ayesha Or Reverse Inverted V

Veena Mar 17, 2014
You must have a solid gemini for this lesson. Flexibility in the shoulders is helpful as this will allow you to extend the arm over your head fully. Pay close attention to the points of contact. Also Known As: REVERSE AYESHA, Primary muscles:

OLD Pole Squat

Veena Apr 22, 2011
This is a fantastic way to shape and tone your booty and your entire lower body. If you are short on time perform this exercise only for the lower body only, then move on to upper body. Perform 8-15 reps 2-4 Sets. Type: POLE STRENGTH, Strengthens:

Pole Hold Strength

Veena Apr 24, 2011
This is a MUST LEARN move. Working on this strength move BEFORE moving on to any spins or inverts will be very important. Increase the level of difficulty by holding the position longer. DECREASE the level of difficulty by lifting only one foot off

OLD Chair Spin

Veena Jul 19, 2012
Spin Grip - Lateral 2 Hand. This is another spin where the body is to the side, or lateral, from the pole. This requires more strength then forward, 2 hand spins. I'll demonstrate how to increase momentum on a static pole as well as cover a few

OLD

Veena Oct 21, 2013
SHOULDER CONDITIONING 4: These are very similar to the high rows. Another great exercise for the scapula, rhomboids and rear deltoids. Keep the top of the shoulders away from the ears and don't engage your upper traps.

OLD Side Sit

Veena Oct 2, 2014
In this lesson I'll give you options for beginner, intermediate and advanced polers. You'll also find an entry and exit using my twisty spin off from this pose. Strengthens: BICEPS / HAMSTRINGS / CALF / ABDOMINALS

OLD Side Push Up

Veena Feb 21, 2016
I love this exercise so I thought I'd share. Make sure to keep the whole body stacked and do not twist and turn. Keep the core tight and don't forget to breathe! This will target the triceps, chest and help with Internal stabilization of the

Workout Shoulders Biceps Triceps

Veena Mar 16, 2016
I thought I would share a workout with you guys. The video was pulled from a Periscope broadcast. Perform 2 sets of 10-15 reps.

OLD Reverse Handstand

Veena Aug 17, 2010
We will be using this move to work on intermediate and advanced pole moves. The basic invert can take time to work up to. Using a reverse handstand can be a great way to learn the position for inverted tricks without having to perform a basic invert.

OLD Pole Plie

Veena Apr 22, 2011
Another variation of our pole squat. Work within your range of motion. Perform 8-15 Reps 1-4 Sets. Type: POLE STRENGTH, Strengthens: GLUTES / ADDUCTORS / HAMSTRINGS / QUADRICEPS

Flying Fireman

Veena Jun 4, 2012
Spin Grip - Forward 2 Hand. This is a fun fireman variation. We'll cover two options for entry to this spin.

OLD Side Climb

Veena Oct 7, 2010
Another version of climbing the pole and a great muscle builder too. I'll show you three variations. Beginners feel free to give this one a try. Remember to keep your chest up and watch your form. This is a tough one! This climb requires more

OLD Forward Lunge

Veena Apr 22, 2011
When you can do fifteen reps then add one more set. Another great exercise to build your lower body strength and lift your booty! Perform 1 or 2 sets of 10 to 15 reps. Type: POLE STRENGTH, Strengthens: GLUTES / QUADRICEPS / HAMSTRINGS

OLD Carousel

Veena Apr 11, 2012
Spin Grip - forward split grip. I'll cover two hand placements. We'll take a close look at proper positioning for both the top and bottom hands. In this video you'll see close ups of different hand placements for the bottom hand.

OLD Forward Raises

Veena Oct 21, 2013
SHOULDER CONDITIONING 5: For this exercise it is very important to focus on keeping the scapula engaged. Keep the scapula neutral and tops of shoulders away from the ears.

Pole Leg Lifts OLD

Veena Apr 23, 2011
This is a great lower body exercise. This is excellent for those who would like to focus on improving leg extension and adding grace and beauty to your pole dance. Perform 1-3 Sets 6-12 Reps. Type: POLE STRENGTH, Strengthens: HIP FLEXORS / HAMSTRINGS

OLD Hand Strength Training

Veena Jul 14, 2010
WRIST/FOREARM: A great and easy exercise you can use to increase the strength of your hands and fingers.

OLD Rear Shoulder Pull

Veena Feb 12, 2011
Another great shoulder exercise that will focus on some of the little neglected shoulder muscles.

OLD Single Leg Squat

Veena Apr 23, 2011
Beginners stay with the pole squat until you can perform 3 sets of 10 reps, then move on to the single leg variation. This lower body strength move is more advanced than the pole squat. Be sure to check your form the knee must not go beyond the toes!

OLD V Carousel

Veena Jun 21, 2012
Spin Grip - Forward Split Grip. This is a beautiful spin. Learn modifications, proper hand placement and tips to improve leg extension. I'll cover static and spinning pole.

OLD Leg Waves

Veena Mar 14, 2014
FLOOR WORK: This can be a challenging movement to learn but once you understand the mechanics of the leg waves you can also use the same technique for leg waves in other pole moves.

OLD Ulnar Wrist Pull

Veena Mar 8, 2010
Keep your wrist neutral, the motion will be very small, so work within your range of motion. Keep it slow and controlled. Motion should happen at the wrist only. Do not allow the movement to happen at the shoulders or elbow. Follow this exercise with

OLD Extended Leg Carousel

Veena Jul 30, 2012
Spin Grip - Forward Split Grip Modified. This is another one of my favorite spins. Feel free to play around with different leg positions. I'll cover both static and spinning pole.

OLD Downward Wrist Twist

Veena Mar 3, 2010
Keep your forearm flat, move with control through the exercise. Keep a neutral wrist. Follow with a stretch for the forearms. Works: WRIST/FOREARM

X Ankle Climb

Veena Aug 12, 2010
This variation of a pole climb will require a bit more strength. Working on your pole holds and basic pole climb will be helpful. I will also cover how to add some spin to your climb. Strengthens: ADDUCTORS / QUADRICEPS / HAMSTRINGS / TIBIALIS

OLD Extended Butterfly

Veena Dec 20, 2010
Learn the tricks to truly extending your butterfly into beautiful lines. This butterfly variation takes a lot of strength. I will be using a split grip positioning. You want your upper body holding most of the weight not the leg. This can take time

OLD Pole Row

Veena Apr 24, 2011
In this strength exercise you will be using your pole to help you strengthen the muscles of your upper back and biceps. Perform 8-15 Reps 1-3 Sets. Type: POLE STRENGTH, Strengthens: LATISSIMUS / POSTERIOR DELTOIDS / BICEPS / ABDOMINALS

OLD Pole Triceps Push

Veena Apr 25, 2011
Be sure to switch sides equally. In pole dance we use our biceps and back heavily. It is important to perform this opposing muscle group exercise to balance things out. Perform 2-4 Sets 8-15 reps. Type: POLE STRENGTH, Strengthens: TRICEPS / PECTORALS

OLD Lateral Raises

Veena Mar 16, 2014
SHOULDER CONDITIONING 7: This is a great lesson for working on holding a neutral position with the scapula/shoulder blade. It's very easy to allow the upper traps at the top of the shoulders to take over, so keep the shoulders away from the ears.

OLD Leg Hook Side Crunch

Veena Apr 21, 2011
This a great way to strengthen the obliques and it is also perfect for working on balance and the knee pit grip. Perform 8-15 reps, 2-4 sets. Type: POLE STRENGTH, Strengthens: OBLIQUES / HAMSTRINGS / ADDUCTORS / ABDUCTORS / ERECTOR SPINEA

OLD Pole Shoulder Press

Veena Apr 25, 2011
This exercise is not easy! Start with as many as you can, working with in your range of motion. Beginners should start with the chair. Perform 1-3 Sets 8-15 Reps. Type: POLE STRENGTH, Strengthens: TRAPEZIUS / DELTOIDS / TRICEPS

OLD Forearm Flexor Exercise

Veena Mar 5, 2010
This is a great exercise to help with Forearm strength and prevention of Tendinitis or "Pole dance elbow". Don't forget to follow with a forearm stretch after strength work, pole dancing, and immediately following this exercise. Works: WRIST/FOREARM,

OLD Cross Knee Release

Veena Oct 8, 2010
Having a good understanding of the Basic plank will help you on this move. Take it slow and start low. Also Known As: CKR / DROPBACK / FIGURE 4 / HANGBACK / LAYBACK Strengthens: ADDUCTORS / QUADRICEPS / GLUTES / ABDOMINALS

OLD Knee Tuck

Veena Apr 20, 2011
I'll cover a few variations for this exercise. Perform 8 to 15 reps, 2 to 4 sets. Type: POLE STRENGTH, Strengthens: BICEPS / ABDOMINALS / HIP FLEXORS / LATISSIMUS / TRAPEZIUS / RHOMBOIDS / PECTORALS

OLD The Switch

Veena Jun 12, 2011
CORE: This is a very important ab exercise. The focus is on holding the neutral pelvis position. This is an extremely effective exercise for those looking to flatten their abs. Strengthens: TRANSVERSUS ABDOMINALS / EXTERNAL OBLIQUES

OLD Lateral Pulls

Veena Mar 17, 2014
SHOULDER CONDITIONING 8: This is a great lesson for working on holding a neutral position with the scapula/shoulder blade as well. It's very easy to allow the upper traps at the top of the shoulders to begin to creep up so keep the shoulders away

OLD Forearm Extensor

Veena Mar 4, 2010
This exercise will focus on the top of the forearm, or extensors. The flexors work heavily in pole so this is an important exercise to maintain muscular balance. Follow t with a forearm stretch. This exercise strengthens the extensors of the forearm,

OLD Basic Invert

Veena Jan 7, 2013
Learning to invert is a big step. Do not rush inverting. Never run and jump into your inverts as this can cause injury. Follow my cues for using control. Strengthens: BICEPS / ABDOMINALS / HIP FLEXORS / LATISSIMUS / TRAPPEZIUS / ROMBOIDS / PECTORALS

OLD Radial Wrist Lift

Veena Mar 7, 2010
An important forearm strengthening exercise. Start in a neutral position with your wrist and do not bend it from side to side as you lift. Follow this exercise with a stretch for the forearms. Works: WRIST/FOREARM, Strengthens: MUSCLES OF

OLD Advanced Plank

Veena Oct 12, 2010
The Advanced Plank is a bit more challenging than the Plank. In this move the supporting arm will be below your body. Be sure to have a good understanding of the regular plank and proper leg grip for this move. It is helpful to master the plank moves

OLD Cross Ankle Release

Veena Oct 13, 2010
This is a pretty move. Don't forget to turn your knees in toward each other and squeeze your butt. Stay with the cross knee release until you feel very comfortable with this cross ankle release. If this move doesn't work for you try replacing it with

OLD Inverted Crucifix

Veena Oct 14, 2010
The inverted crucifix is an intermediate move, beginners can also work on this one by using a reverse handstand. This move is taught from the ground first. Beginners feel free to try this one, but without the invert! Also known as: BAT,

OLD Caterpillar Climb

Veena Dec 16, 2010
The caterpillar climb is an advanced move. Before working on the climb you must have mastered the caterpillar. I will also demonstrate how to work on multiple caterpillar climbs on a short pole. Strengthens: TRAPEZIUS / LATISSIMUS / PECTORALS /

OLD Basic Pole Walk

Veena Feb 10, 2014
TRANSITION: This transition is simple but will provide you with some very important information. You'll see another pole walk lesson later on in the lessons before you begin working on spins. Pole walking will teach you how to properly hold yourself

OLD Shoulder External Rotation

Veena Mar 17, 2014
SHOULDER CONDITIONING 9: This is a great exercise for the rotator cuff. Strengthening the rotator cuff could help prevent injuries, including tendinitis, rotator cuff tears, and shoulder impingement syndrome. Pay close attention to form here. The arm

OLD Sexy Walk

Veena Feb 25, 2014
TRANSITION: No one wants to wander from pole to pole looking stiff as a board. This lesson will provide you with fun, flirty variations on walks. This walk is also great practice for balance.

OLD Shoulder Internal Rotation

Veena Mar 17, 2014
SHOULDER CONDITIONING 10: Yet another important strengthening exercise for shoulder health. Strengthening the rotator cuff could help prevent injuries, including tendonitis, rotator cuff tears, and shoulder impingement syndrome. Pay close attention

Elbowstand Sit Up

Veena Jan 3, 2011
Being comfortable with your elbow stands and having an understanding of the cross ankle release is important for this move. Strengthens: ADDUCTORS / QUADRICEPS / GLUTES / HAMSTRINGS / ABDOMINALS

OLD Figurehead

Veena Jun 12, 2012
I'll cover two variations of the figurehead. Because a strong side pole hold is needed for this move. Working on the figurehead can help prepare the body for aerial inverts. The advanced variation is a perfect transition into shoulder mount moves.

OLD Upward Wrist Twist

Veena Mar 2, 2010
Remember keep the forearm flat against the surface your using and a neutral wrist position. If you don't have an exercise band or small free weight, you can use a soup can, or even a small bottle of water. Fill the bottle with sand or rocks if you

OLD Gemini

Veena Oct 19, 2010
This is an outside leg hang. Before working on the gemini be sure that your invert is very controlled as you will need this to get into the position properly. We'll also cover how to get the most out of your knee pit grip. Also known as: OUTSIDE LEG

OLD Ayesha or Straight Edge V Forearm grip

Veena Dec 21, 2010
This is a very impressive looking move. A solid caterpillar is important for a controlled entry to this move. Also Known As: AYESHA / STRAIGHT EDGE V, Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS / DELTOIDS / BICEPS / ABDOMINALS / ERECTOR SPINAE

OLD Cross Steps

Veena Feb 19, 2014
TRANSITION: This is a good transition to use when you need to catch your breath. It can be done as a fun and flirty transition or slow and sexy.

Pull In Walk OLD

Veena Feb 28, 2014
TRANSITION: This is a fun walk variation that can add a sexy or interesting element to a dance.

OLD Inverted Thigh Hold

Veena Oct 15, 2010
This is a move both beginner and intermediate can perform because it is taught from the floor first. Also Known As: CRUCIFIX INVERT(ONE LEG) / TAMMY, Strengthens: ERECTOR SPINAE / HAMSTRINGS / ADDUCTORS / CALF

OLD Ayesha or Straight Edge V Elbow Grip

Veena Dec 23, 2010
This move will feel a bit different then our straight edge v using the forearm grip. Pay close attention to the placement of the elbow. Also Known As: AYESHA / STRAIGHT EDGE V W/ELBOW GRIP, Strengthens: TRAPEZIUS / LATISSIMUS / PECTORALS / DELTOIDS /

OLD Figure Eight Toe Drag

Veena Feb 24, 2014
TRANSITION: This is a great transition to use when you need to catch your breath. We'll work on a few variations.

Straight Edge

Veena Dec 27, 2010
This move takes control and balance. Working on various handstands, or elbowstands can be helpful in progressing faster for this move. Pay close attention to my suggestions for body placement. Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS /

OLD Pointing The Toes

Veena Dec 12, 2012
This video will break down how to point the toes. I'll also give you a simple exercise you can do anywhere to help create muscle memory for a beautiful pointed foot.

OLD Hip Circles

Veena Feb 28, 2014
TRANSITION: Hip circles are sexy and a great way to warm up for pole dance. They can be used as a transition to allow you time to catch your breath.

OLD Star

Veena Oct 20, 2010
This is a fun move! This is a great one to work on before you attempt the knee hold as they share some technique. Also Known As: CUPID, Strengthens: HAMSTRINGS / GLUTES / ADDUCTORS / CALFS

OLD BodyWave

Veena Feb 13, 2014
TRANSITION: This is such a sexy transition, and it's a great workout for the abdominals. This move can also help improve spinal mobility.

OLD Calf Raise

Veena Jul 14, 2011
LOWER BODY: Another forgotten yet important exercise.

OLD Aerial Invert

Veena Mar 21, 2012
The basic invert and tuck invert should be comfortable and consistent before moving on to the aerial invert. We'll also cover inverting with V. Strengthens: BICEPS, ABDOMINALS, HIP FLEXORS, QUADRICEPS, LATISSIMUS, TRAPPEZIUS, ROMBOIDS, PECTORALS,

OLD Pole Kicks

Veena Mar 4, 2014
TRANSITION: We'll cover both low and high kicks and I'll demonstrate interesting kicks and variations for all levels of flexibility.

OLD Hip Waves

Veena Mar 21, 2014
TRANSITION: Hip waves are not hip circles. We'll cover the difference between these moves. I'll also demonstrate two different ways to perform hip waves. Working on hip waves can strengthen the obliques and lower back.

OLD Tuck Hip Hold

Veena Oct 21, 2010
This is a great way to prepare yourself for other more advanced hip holds. Pay close attention to the points of contact. Also Known As: BOMB / CURLED HIP HOLD, Strengthens: ADDUCTORS / HIP FLEXORS

Ab Curl OLD

Veena Jun 15, 2011
CORE: This exercise is focused heavily on the abdominals and not the core as a whole. Perform 8-20 reps 1-3 sets. This exercise will focus on the rectus abdominis, also known as the six pack. Keep in mind this is not a sit up. Avoid this exercise if

OLD Under Pole Turn (Pirouette)

Veena Jan 27, 2014
TRANSITION: We'll take a look at turning under the arm on both the inside and outside legs. I'll also cover continuous turns, pirouettes, around the pole. These are sometimes referred to as quick pole turns.

OLD Soleus Raises

Veena Jul 15, 2011
LOWER BODY: This exercise works a different area of the calf. Please do both the soleus and calf raises. They are not the same.

OLD Across Pole Turn (Pirouette)

Veena Jan 26, 2014
TRANSITION: In this video I'll cover what I call the across pole turn. We'll look at turning on both the inside and outside legs, with the outside hand reaching ACROSS the body. We'll also look at switching directions with the turn. These are

OLD Reverse Body Wave

Veena Mar 6, 2014
TRANSITION: This is an interesting variation of the body wave. It's a great transition allowing you to take a break. Reversing the body wave can be challenging, I'll break this down step by step. This is also a great training for the abdominals and

OLD Scorpio

Veena Oct 22, 2010
This leg hang requires a slightly different technique than the Gemini. You will also need a good, strong invert. We will look at a few ways to enter into this pose. Some will find this move easier than the gemini. Feel free to try out the scorpio

OLD Ballerina

Veena 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:

OLD Side To Side Turn

Veena Mar 6, 2014
TRANSITION: This is a simple yet beautiful transition. You'll learn two variations and I'll teach you how to flow through each turn creating continuous movement.

OLD Caterpillar

Veena Oct 28, 2010
You may choose to use either an elbow or forearm grip. The caterpillar is a must know move. Many other pole moves are based off of the caterpillar. This is not the caterpillar climb. Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS / DELTOIDS /

OLD Inverted Back Hook

Veena Jan 9, 2011
Learn how to properly position the leg for a solid Knee pit grip for this move. Also Known As: BRASS MONKEY, Strengthens: HAMSTRINGS / CALVES / ADDUCTORS

OLD Sexy Plie Squat

Veena Mar 13, 2014
TRANSITION: We'll cover tips and two options for hand placement. This transition is also a great way to strengthen the legs.

OLD Inverted Lotus

Veena Mar 15, 2018
This is a fun intermediate move! Please be sure you have a solid V hip hold before working on this. The farther up on the thigh you place the foot the more challenging the pose is, have fun!

OLD Pike Hip Hold

Veena Oct 26, 2010
The pike variation of the hip hold requires more flexibility then the tuck. If you're having troubles extending the legs, work on the flexibility of your hamstrings (back of thighs) and lower back. Also Known As: INVERTED PIKE, Strengthens:

OLD Shoulder Dismount

Veena Mar 1, 2011
This is an impressive dismount! I'll cover how to take pressure off the collarbone with proper placement. The shoulder dismount will also improve your abdominal strength, helping to control all shoulder moves. Strengthens: TRAPEZIUS / LATISSIMUS /

OLD Twisted Ballerina

Veena 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 /

OLD Step Around transition

Veena Mar 22, 2014
TRANSITION: This is an impressive and fun transition. I'll take you through this move step by step. Once you understand the basics add your own style to it.

OLD Shoulder Mount

Veena Feb 28, 2011
You will learn two grips for this mount, a basic or cup grip, and the veena grip. This is a very advanced move. Work from the floor until you have mastered control of the positioning. Everyone is built differently so play around with grip height. Do

OLD Shoulder V

Veena Mar 3, 2011
This move is not a direct mount up onto the pole. It is a static hold and it can be used to move into a mount. If you are not familiar with the proper hand placement go back to the shoulder mount lessons to review. Also Known As: SHOULDER MOUNT V,

OLD

Veena Jul 28, 2011
Great exercises to prepare feet for dance and heels.

OLD V Invert

Veena Oct 27, 2010
This move is more difficult than the basic invert and should not be rushed into. Always be sure to perform the inverted V with control and not momentum. If you are just beginning to work on this move exit out using your basic invert position by just

OLD Side V

Veena Nov 4, 2010
This can be used as a move in itself or as a great way to transition in and out of other moves. We will also cover a fun combo to exit out from this move. Also Known As: APPRENTICE / SPLIT V HOLD, Strengthens: LATISSIMUS / TERES MAJOR / PECTORALS /

OLD Shoulder Split

Veena Mar 2, 2011
I'll explain the tips you need for beautiful extension of this move. You will need a high level of flexibility and a good solid shoulder mount. Strengthens: TRAPEZIUS / LATISSIMUS / UPPER PECTORALS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS

OLD The Switch (abs)

Veena Apr 2, 2020
This is a very important ab exercise and wonderful for those just getting back into exercise and new moms! I'll share a few variations to accommodate all levels! The focus is on holding the back flat on the floor. This is an extremely effective

OLD Shooting Star

Veena Nov 10, 2010
This move is pretty when performed on its own but its also a great transitional move. Also Known As: JASMINE / FLIPPED GEMINI / HERO, Strengthens: HAMSTRINGS / ADDUCTORS / GLUTES / ERECTOR SPINAE

OLD Shoulder Slide

Veena Jan 28, 2011
This transition will not only strengthen the body but it's a great way to become familiar with the cup grip's hand and shoulder placement used in the shoulder mount. Type: TRANSITION

OOOOLD

Veena Jul 22, 2011
A great exercise to strengthen the feet. The feet are our foundation, don't forget about them!

OLD Easy Up

Veena Jan 21, 2014
TRANSITION: This is a transition from the floor back to standing. Have fun and make it your own keeping in mind that leg variations increase the difficulty level.

OLD The Doll

Veena Nov 9, 2014
Performed with a smile, this fun pose will take advantage of your front arm pit hold. With a good aerial side pole hold and knowledge of your points of contact this move is relatively easy to master. I have included the aerial invert in the related

Low V

Veena Jun 28, 2015
POLE - INTERMEDIATE: This is called a low V. You'll learn three entries and three exits for this pose. Please refer to the related lessons below the main player for more in-depth help.

OLD Hip Flexor Lift

Veena Jul 11, 2011
CORE: This lesson will help prepare the muscles for all moves that require the legs to be lifted high above the waist. Pay close attention to instructions. The goal is not to use the quads, front of the thigh, but rather the deep muscles of the core.

OLD Back Bend

Veena Feb 5, 2014
TRANSITION: This is a beautiful transition move. We'll cover two variations for different levels of flexibility.

OLD Floor Side Sit Up

Veena Apr 26, 2016
POLE - INTERMEDIATE: This is one of my favorite floor to pole moves. You'll find two options one that is suitable for advanced beginners and one that is advanced intermediate.

OLD Ayesha Split Grip (Inverted V)

Veena Aug 6, 2010
Its important to keep in mind that the farther your arms spread, the closer you will be to your pole. This will make the move a little less difficult to balance. Take it slow moving quickly will only cause you to loose your balance! Strengthens:

OLD Torso Twist

Veena Jul 8, 2011
CORE: Proper body alignment is a must so pay close attention to this lesson. Perform 8-20 reps 2-3 sets. Muscles Strengthened: INTERNAL / EXTERNAL OBLIQUES

OLD Split Grip Invert

Veena May 31, 2012
This advanced move is the perfect transition into a butterfly or extended butterfly. Conditioning for the shoulders and having a very solid split grip is needed. Pay close attention to the cues for shoulder and upper arm placement. When beginning to

OLD Back Bend Slide

Veena Feb 8, 2014
TRANSITION: This transition is the sister move for the previous Back Bend lesson. I'll cover different ways to enter this move using both the inside and outside leg.

OLD The Skater

Veena Oct 30, 2015
POLE - INTERMEDIATE: This is for intermediate or strong beginner dancers. A solid pole climb is necessary. This move came to my mind as I was working through options for elbow holds. Often the skater is performed with an extended top arm, keep that

OLD Remi Sit

Veena Oct 20, 2015
POLE - INTERMEDIATE: Please refer to the related lessons for a list of things to know and to work on in order to achieve this move. Not every move is right for every body type. This move shouldn't cause knee pain. If you have issue with the knee

OLD Handstand

Veena Aug 18, 2010
This move is a bit more challenging than the elbowstand. Start against the wall and work your way up to Handstands against the pole. Control is VERY important for this move do not use brute force. Strengthens: PECTORALS / DELTOIDS / TRAPEZIUS /

OLD Aerial Bodywave

Veena Jan 13, 2011
I'll demonstrate two variations for this move. Pay close attention to the cues for shoulder and upper arm placement. The second variation is advanced and may not be suitable for every dancer. When beginning to work with split grips remember to

OLD Half Cartwheel Mount

Veena Mar 16, 2011
Body awareness is a large part of both cartwheel, and handspring mounts. Working on elbowstands, handstands, and having solid, elbow and forearm straight edges is important before working on these moves. Strengthens: PECTORALS / LATISSIMUS / BICEPS /

OLD Half Handspring Mount

Veena Mar 17, 2011
This is the first step in learning a full handspring mount. We'll focus on positioning of the upper body. Strengthens: PECTORALS / LATISSIMUS / BICEPS / DELTOIDS / ABDOMINALS / ERECTOR SPINAE

Spinal Contraction

Veena Jun 20, 2011
CORE: Targeting these muscle groups is important for core strength and stability when doing pole work and when training for back mobility. Perform 8-20 reps 2-3 sets. Muscles Strengthened: MULTIFIDI / ERECTOR SPINAE

OLD Bum Slide

Veena Oct 11, 2010
Master the Reverse Handstand before moving on to the Bum Slide. Pay close attention to the pole placement and hand placement to make this move more comfortable. Hamstring flexibility is a must to make this move smooth. Strengthens: PECTORALS /

OLD Slink Up

Veena Mar 13, 2014
TRANSITION: This is one of my favorite ways to come up to standing. We'll cover this one step by step.

OLD Pole Hold

Veena Dec 17, 2014
This move should look familiar. We have worked on the pole hold in our strength training section. This is a very important move to understand as it will protect you from injury and help you move smoothly into more advanced pole work. It is a beginner

OLD Cartwheel Mount

Veena Mar 18, 2011
This is one of my favorite pole moves! I'll give you tips for hand placement and proper distance from the pole. Strengthens: PECTORALS / LATISSIMUS / BICEPS / DELTOIDS / ABDOMINALS / ERECTOR SPINAE

OLD Superman Back

Veena Jun 22, 2011
CORE: A strong core can reduce back pain and will give a dancer more power. Abdominals and back should be worked equally. Perform 8-20 reps 1-3 sets. Muscles Strengthened: ERECTOR SPINAE / MULTIFIDI / AND GLUTES

OLD Genie

Veena Oct 29, 2015
POLE - INTERMEDIATE: I'll demonstrate several entries and exits, we'll also learn a combo at the end.

OLD Basic Butterfly

Veena Nov 1, 2010
This move is called a basic butterfly because you're not using a split grip yet. We will be using the forearm or elbow grip allowing you to keep the body closer to the pole. If you are not comfortable with the reverse handstand, this can be done from

OLD Handspring Mount

Veena Mar 19, 2011
In the handspring your body is moving backwards and to the side. This is opposite than the forward motion of the cartwheel mount. Strengthens: PECTORALS / LATISSIMUS / BICEPS / DELTOIDS / ABDOMINALS / ERECTOR SPINAE

OLD Rockstar Spin

Veena Apr 6, 2012
This is an advanced, sexy spin that you will learn how to perfect.

OLD Spin Up

Veena Jan 31, 2014
TRANSITION: In this lesson I'll cover three different grips and also variations for legs. Remember to work on both sides.

OLD Flatline Scorpio

Veena Mar 14, 2014
Once you have your scorpio down you can begin playing around with the flatline. I'll show you three different methods of entering into this move. Strengthens: ABDOMINALS

OLD Side Pole Hold

Veena Sep 13, 2014
We have worked on the pole hold in our strength training and beginner section. The side pole hold is also a very important move to understand. It will protect you from injury and help you move smoothly into inverts. It is a beginner strength building

OLD Side Superman

Veena May 5, 2017
In this video we'll discuss the most important tips for this move. If you understand the genie, you'll find transitioning into the side superman will be easier.

OLD Booty Lift

Veena Jul 12, 2011
LOWER BODY: A fantastic exercise for the booty. Strong legs mean power, lovely lines and of course a nice backside. :) Prepare 8-20 reps 2-3 sets.

OLD Butterfly

Veena Nov 2, 2010
In this variation of the butterfly we will be using the split grip. When practicing any of the split grips, begin by limiting your practices to no more than 2 times a week and always stretch the forearms after your session. Also Known As: LOTUS,

OLD Corkscrew Spin

Veena Jul 23, 2012
Spin Grip- Lateral Two Hand. This is a challenging spin. Upper body strength and good timing is needed to create the most momentum. I'll break it down into simple variations. We will also take a look at spinning pole.

OLD Pole Sit

Veena Aug 14, 2014
The pole sit is a must know move. Many other moves will start from this position. Do not feel rushed to remove the hands, take your time. NOTE: A warm body and pole are a must for this move. Strengthens: ADDUCTORS / GLUTES / ABDOMINALS

OLD Planks

Veena Jul 7, 2011
CORE: Perform 8-20 reps 2-3 sets. I'll go over a few variations of planks in this lesson. These are great for core conditioning and will help prepare the body for inverts of all kinds. Muscles Strengthened: OBLIQUES / TRANSVERSE ABS / SPINE / SCAPULA

OLD Booty Squeeze

Veena Jul 13, 2011
LOWER BODY: A great exercise to help improve your booty and increase hip strength. Pay close attention to the placement of the pelvis. Holding the pelvis improperly will change the focus of the move. Prepare 8-20 reps 2-3 sets.

OLD Roxy Spin

Veena Jul 31, 2012
Spin Grip - Forward 1 Hand into Elbow Grip. One of our very own members created this move a few years ago. The beautiful Roxy-Pink. This is a fun transition spin when done on a static pole. It is a beautiful hold much like the ballerina when done

OLD Pole Walk For Spins

Veena Apr 4, 2012
This is an important lesson. I'll be giving you tips on how to give your spins more momentum. We'll also go over the proper placement of your upper body and hands.

OLD Handstand Body Wave

Veena Oct 7, 2014
We'll break down the handstand body wave into a few steps, allowing those who cannot yet perform a handstand to work on this move as well. You'll also find this method and mechanics used on the floor for inverted body waves will translate into

OLD Basic Pole Climb

Veena Jan 24, 2015
The basic climb is a great way to build up strength. It is not something that everyone will be able to master immediately, but it is very important to work on. Having the strength to pole climb will aid in learning to invert. Strengthens: ADDUCTORS /

OLD Basic Plank

Veena Nov 18, 2014
Once you have a solid pole sit you can began working on the basic plank. The plank is an important move to master before working on your cross knee and cross ankle releases. Also Known As: REVERSE SUPERWOMAN / REVERSE SUPERMAN, Strengthens: ADDUCTORS

OLD Basic Dismount

Veena Aug 22, 2010
It is important to learn how to move out of an inverted position. This is a simple technique to exit from an invert. Strengthens: ADDUCTORS/HAMSTRINGS

OLD Fan Legs

Veena Feb 20, 2014
TRANSITION: I'll cover three variations for this move, including one that does not require any lifting of the body. We'll also learn how to do one fan legs from one side to another. This transition is a bit more advanced then most of them. Fan legs

OLD Elbowstand

Veena Jan 14, 2015
I will show you three ways to move up into elbowstand, so all levels of flexibility and strength can work on this. Elbowstands can help you become accustom to the inverted feeling and it will allow you to work on more advanced pole moves from the

OLD Plank Spin

Veena Jun 11, 2012
Spin Hold - Forward 2 Hand. We'll cover both static and spinning pole. While not a physically demanding spin it does require hamstring flexibility and strong hip flexors. If the pike leg position is difficult continue to stretch and strengthen the

OLD Crucifix

Veena Jan 26, 2015
The crucifix is a great strength builder and we will be using our crucifix as a way to transition in and out of moves. Don't worry about releasing the hands at first, this takes time. Remember to switch sides, swapping hand and leg placement.

OLD Knees Spin

Veena May 15, 2012
Spin Grip - Forward 2 Hand. This is an advanced beginner spin. We'll cover both static and spinning pole technique.

OLD Wrist Sit

Veena Aug 15, 2010
Move past this lesson if performing a Pole Hold is not yet possible. Once you can accomplish a pole sit you can begin working on this move. Sometimes you may need to adjust the positioning of the top hand, placing the hand higher or lower. NOTE:

OLD Thigh Rest

Veena Jan 3, 2015
This move will introduce you to the Partial Split Grip. You will also find a conditioning tip to help prepare the body for this move if a full thigh rest is not yet possible. Pay attention to the positioning of the lower hand and fingers. Remember to

OLD Fireman

Veena May 5, 2012
Spin Grip - Forward 2 Hands. In the fireman spin you'll be lifting both feet off the floor. This is one of the more advanced beginner spins. We'll cover both static pole and spinning pole. Remember beginners should stay with the static from standing

OLD Flirty Fireman

Veena May 11, 2012
Spin Grip - Forward 2 hand. A variation of the fireman. This lesson includes both static and spinning pole.

OLD Ankle Attitude

Veena May 17, 2012
Spin Grip - Forward 2 Hand. This is a more advanced beginner spin. Remember to start with the static from standing variation first. I'll cover both static pole and spinning.

OLD Prance

Veena Apr 12, 2012
Spin Grip - Lateral 2 Hand. The Prance is a half spin and can be used as a transition as well!

OLD Half Spin

Veena May 25, 2013
Spin Grip - Forward 2 hand. The half spin is a good first step to prepare the mind and body for spins. If you're unsure about neutral scapula please refer back to the forward and back lesson listed in the related lessons.

OLD Pole Hold Hop

Veena Apr 18, 2012
Spin Grip - Forward 2 Hand. This is a fun beginner introduction to the pole hold spin.

OLD Reverse Attitude

Veena May 22, 2012
Spin Grip - Lateral 2 Hand. Once there is an understanding of the back hook the reverse attitude is another great beginner spin. We'll take a look at both static pole and spinning pole.

OLD Extended Leg Spin

Veena Apr 24, 2012
Spin Grip - Forward 2 Hand. This pretty spin is great for the beginner. We'll take a look at both static and spinning pole along with leg variations.

OLD Half Cradle

Veena Apr 30, 2012
Spin Grip - Lateral Partial Split Grip. This half spin is also a nice transition. We'll take a look at proper hand and body placement in preparation for the full cradle.

OLD Back Hook

Veena May 25, 2013
Spin Grip - Lateral 2 Hand. In this spin we'll take a look at how to pivot, sending the body backwards around your pole. I'll cover both static and spinning pole.
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