Advanced Guide (FREE)
Veena Jun 9, 2022
This video offers information on how to use the intermediate tutorials! Let me know if you have any questions!
Here are direct links to each level
: ADV, LEVEL 1 https://www.studioveena.com/lessons/view_category/Advanced_Level_1_Program ADV,
Side Split Grips
Veena Jun 2, 2020
I'll cover the True grip and Cup grip. These grips are advanced level because of the shoulder strength and mobility needed to properly perform this hold.
Adv Figurehead
Veena Sep 15, 2020
This is a great way to transition to Shoulder mount! I'll be sharing a few ways to grip with the hands and different options for entering this pose. Also Known As: MAIDEN HEAD / TITANIC, Muscles Strengthened: BICEPS / ABDOMINALS / LATISSIMUS /
Corkscrew SPIN
Veena Aug 6, 2020
I'll show you static and spinning pole. However, I prefer to do this spin on static. Pay close attention to my cues about hip placement this is key to creating a smooth spin.
Reverse Grab SPIN
Veena Aug 6, 2020
Please remember the static Reverse grab is NOT for beginners. You should be working on shoulder conditioning for weeks, even months before moving on to this spin. Also make sure you can perform a solid chair spin before attempting the static Reverse
Juliette SPIN
Veena Aug 17, 2020
I'll demonstrate both static and spinning pole for this spin. You'll need shoulder mobility for this one so make sure you've been working on your shoulder conditioning and stretching before giving this a try.
Roxie SPIN
Veena Aug 6, 2020
The Roxie spin is a unique way to enter into a Ballerina and use it as a spin. I'll show you both static and spinning pole. You'll learn a few different leg variations as well. The SV member was Roxy Pink!
Rockstar SPIN
Veena Aug 6, 2020
This spin is done on static only. The lean back that is needed for this dynamic spin doesn't translate well to spinning pole. If you find it difficult to keep the bottom leg anchored to the pole try placing it lower, then lean back.
Side Superman
Veena Oct 13, 2020
This is labeled as advanced, but an Intermediate who has a strong hand grip and Genie will be able to work on this. You'll learn static and spinning pole entries. I'll be sharing a beautiful Seahorse and Remi sit exit on spinning pole as well. Also
The Hurdler
Veena Oct 13, 2014
In this lesson we'll cover how to find proper placement and balance in the move. I will also demonstrate multiple entries including on of my favorite combos, extended butterfly into hurdler. Strengthens: GLUTES / HAMSTRINGS / ERECTOR SPINAE
Floor Pole Split
Veena Nov 6, 2010
While this move is not a difficult one to perform, the flexibility requirements are why it is categorized as advance. We'll talk about hand placement and I'll go over a simple yet fluid way to enter and exit this move. Strengthens: HANDS / HIP
Forearm Stand
Veena Aug 17, 2020
With all "stands" practice is key!!! Make sure you've been working on your Elbow Stands and the Stands Routine to help prepare you for this move. Remember it's ok to use a wall instead of your pole. If you're having trouble keeping the arms from
Gemini Scorpio Switches
Veena Nov 15, 2010
In this lesson we'll go over how to perform multiple switches using our gemini and scorpio. Strengthens: HAMSTRINGS / ADDUCTORS / CALF
Falling Star
Veena Jan 19, 2011
The shooting star and a gemini on BOTH sides must be strong and consistent before moving on to the falling star. This combo can be done fast or slow, music and comfort level should determine the speed. Strengthens: HAMSTRINGS / ADDUCTORS / GLUTES /
Aerial Pole Split
Veena Nov 5, 2010
This move requires a high level of flexibility. You will also need a solid side pole climb or star. Also Known As: SPLITS ON POLE / POLE SPLITS, Strengthens: HANDS / ADDUCTORS / HIP FLEXORS / HAMSTRINGS
Butterfly Invert
Veena Jun 18, 2020
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
Center Pole Split
Veena Nov 8, 2010
This move requires a high level of flexibility and strength. I'll share important techniques that will help you maintain the proper position on the pole. Also Known As: BOX SPLITS, Strengthens: HANDS / ADDUCTORS / HAMSTRINGS / ABDOMINALS /
Scorpio Handstand
Veena Aug 13, 2010
Once you have solid control of your scorpio and thigh holds, you can move on the scorpio handstand variation. Pay attention to the points of contact. Using proper positioning will make for greater control over the move. Strengthens: LATISSIMUS /
Veena Climb
Veena Aug 2, 2012
This is a great strength building climb. During a performance it is an interesting slow climb up the pole. Watch and listen to the cues for the legs closely. Think of it as an upright Caterpillar Climb. Strengthens: ADDUCTORS / QUADRICEPS /
Scissor Climb
Veena Nov 18, 2014
This move is advanced because of the amount of strength needed. Be sure you are fully engaging the back and shoulders by pulling all the way up into pole hold. Be careful not to extend the arms too far overhead in the beginning position. Keep the
Reverse Ayesha
Veena Oct 7, 2020
In this lesson, not only will you be learning the Reverse Ayesha, but I'll also share how to transition from Reverse Ayesha in to a Twisted Grip Ayesha! I'll cover both static and spinning pole for both variations. Also Known As: SAIL BOAT,
Half Hip Hold
Veena May 23, 2012
This move requires some flexibility and TIME. Even if you already understand the jade hip hold split, working on this half variation can improve the full version greatly. Always try both sides. Also known as: HALF JADE / THE DUCHESS / Strengthens:
Advanced Star
Veena Feb 6, 2013
This beautiful move and can be used to transition into other advanced pole work. Strong hamstrings and your knee pit grip are needed for this move. Also Known As: CUPID, Strengthens: HAMSTRINGS / GLUTES / ADDUCTORS / ABDUCTORS / CALF / OBLIQUES
Aerial Invert
Veena Sep 15, 2020
I'll cover both static and spinning pole. Make sure you have a solid V invert/Chopper before working on this lesson. You will learn several leg positions and we'll look at two options for upper body placement on spinning pole. Strengthens: BICEPS /
Split Hip Hold (Jade)
Veena Dec 18, 2010
This advanced hip hold is challenging. Learn the tricks to prevent the back and forth teeter effect. I'll cover a couple of options for entering this move along with various positions for arms. This move requires flexibility and TIME.....pay
Caterpillar Climb
Veena Jan 10, 2021
Once you understand the Caterpillar you can learn how to move around the pole with it. I'll show you how to practice the climb on a short pole and you'll learn how to "spin' or rotate around the pole in Caterpillar on static pole. I'll share spinning
Gemini Climb
Veena Jun 20, 2012
This advanced climb is not only an interesting way to climb the pole, it's also an excellent strength builder. Strengthens: BICEPS / ABDOMINALS / HIP FLEXORS / LATISSIMUS / TRAPPEZIUS / ROMBOIDS / PECTORALS
Extended Butterfly
Veena Jul 1, 2020
I'll cover the different hip and chest positions you can use to create different styles of extended butterflies. I go over split grip, twisted grip, forearm and elbow grip versions as well. Please be sure you have the static variation down before
Bow and Arrow
Veena Feb 5, 2021
I'll be sharing two different ways to grip with the arms and some really exciting low pole exits. If this pose isn't working for you, try the Iguana lesson instead. Some might find the one easier than the other. We will also take a look at spinning
Iguana and Iguana mount (Pencil)
Veena Feb 5, 2021
In this lesson I'll share so many fun ways to use this pose and mount. You'll learn several leg variations for entries and exits! I strongly suggest working on the descending (lowering down) before trying to lift into the Iguana mount. At the end of
Spinning V
Veena Dec 29, 2010
This move requires a good deal of control. That means it requires upper back/shoulder and abdominal strength to control the move. I'll break it down allowing you to see important points before moving into this move with full momentum. Also Known As:
Spinning Scorpio
Veena Jan 12, 2011
This is a beautiful move. In this lesson I'll cover tips for placement and how to work with momentum to create spin. Having a solid xpinning b will be helpful. Strengthens: HAMSTRINGS / ADDUCTORS / CALF / ABDOMINALS / TRAPEZIUS / LATISSIMUS /
Inverted Pole Split
Veena Nov 9, 2010
This is one of the most advanced pole splits. We will take a look at two variations for hand positioning as well as two variations for leg positioning. You must have a very secure knee pit grip along with a high level of flexibility. Also Known As:
Reverse Inverted Thigh Hold
Veena Nov 3, 2010
The key to this move is to pay special attention to the points of contact. Also Known As: DANGEROUS BRIAN / NO HANDED BOW AND ARROW, Strengthens: ADDUCTORS / QUADRICEPS / ABDOMINALS
Ayesha (Split) (Twisted) (Elbow) and (Forearm grips)
Veena Jun 18, 2020
I'll demonstrate 4 different grips! Before moving on to any of these Ayesha grips be sure you have watch my Caterpillar lesson. You will find more helpful lessons in the related lesson below the main player. When starting choose whichever grip feels
Straight Edge
Veena Oct 7, 2020
This lesson will be focusing on a forearm grip but there are several others listed in the lesson you can try as well. I'll also teach you two of my favorite ways to enter this pose on spinning pole! Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS
Rocketman and Yogini
Veena May 23, 2021
Not all moves are right for everyone. This lesson will cover proper points of contact with a focus on protecting the ribs allowing dancers to determine if this move is right for them. Switching to a smaller or larger diameter pole can help place you
Brass Monkey
Veena Sep 15, 2020
In this lesson I'll share 6 different options for entering Brass Monkey! Watch all six before working on this pose, because the right one for you may not be the first option! You'll also learn the tricks to Brass Monkey on spinning pole. This lesson
Flight Attendant (Eros)
Veena May 16, 2021
You'll learn the Flight Attendant and a Baby Brass Bridge in this video! I'll cover static and spinning pole! Strengthens: HAMSTRINGS / CALVES / ADDUCTORS / ERECTOR SPINAE / GLUTES
Shoulder Mount (with variations)
Veena Sep 27, 2020
Learning a Shoulder mount is a BIG step, so give yourself time to achieve this move. In this lesson you'll learn several grip options and several variations like the Shoulder mount, Shoulder V/straddle, Shoulder dismount, and Shoulder mount split.
Shoulder Super Invert
Veena May 3, 2021
The shoulder super invert requires you the have a solid grip and the ability to perform all of the other shoulder moves with control. I'll share a few variations including a chest press! The Shoulder Super Invert is also known as: SHOULDER MOUNT
Dragons Tail
Veena Nov 16, 2014
You'll learn several combo exits from this beautiful and impressive trick. We'll take it slow by starting off on the floor and then I'll break it down for you from a gemini on the pole. You will need a strong gemini, inverted thigh hold and shooting
Spinning Scorpio Switches
Veena Jan 12, 2015
A solid scorpio on BOTH sides is needed before working on this switch. Working on the gemini to scorpio switches is also helpful in leaning to maintain thigh contact while moving the legs. Also Known As: INSIDE LEG HANG SWITCH, Strengthens:
Twisted Grip Handspring
Veena Oct 6, 2020
This IS the Twisted Grip Handspring mount, NOT a Twisted grip lift or float! The technique for TG deadlifts and floats are a different so please keep that in mind. This entry will allow you to keep the top arm in a more neutral position! I'll teach
Cartwheel Mount
Veena Oct 6, 2020
In this video I'll take you step by step in learning the Half Cartwheel mount and Full Cartwheel mount. You will learn several leg positions including Straight Edge and Ayesha. along with key tips to master this trick. Remember this is NOT the
Handspring Mount
Veena Oct 6, 2020
This is NOT the TWISTED GRIP handspring. You will learn that in another video as the technique and entry is totally different. I'll be teaching you the Half Handspring first, then we will move on to the Full Handspring mount. We are using a
Marion Amber
Veena Nov 28, 2014
In this lesson I'll demonstrate my favorite entry into this move and we'll also learn several combo exits as well. Strengthens: HAMSTRINGS / GLUTES / TRAPEZIUS / LATISSIMUS / PECTORALS / DELTOIDS / TRICEPS / ABDOMINALS / HANDS / FOREARMS
Flag Invert
Veena Sep 14, 2014
The Flag Invert takes a high level of strength. I'll break down this move into the set up and then the invert. Any level can begin working on the set up. Strengthens: TRAPEZIUS / LATISSIMUS / PECTORALS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS /
Up-N-Over Flip
Veena Sep 24, 2014
We'll take a look at two variations of this move. The first option is the least difficult. Please keep in mind the second variation is very advanced and requires a strong invert using a side pole hold. Strengthens: PECTORALS / LATISSIMUS / BICEPS /
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