Low V

Veena Oct 18, 2020
A strong Intermediate can work on this. I've placed it in Advanced because of the strength and flexibility needed to lift the legs. I'll share several different entries to this fun pose including a static Back hook spin. Strengthens: LATISSIMUS /

Remi Sit

Veena Sep 27, 2020
The Remi sit doesn't have to be painful!!! For real! Let me show you the technique that will get you sitting pretty without a fake smile. I'll demonstrate static and spinning pole. We will be using the Inside Knee Pit Grip. Strengthens: ADDUCTORS

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

Superman

Veena Oct 14, 2020
I'll share 12 ways to enter into the Superman!!! Beginner and Intermediates can work on the first 2 methods of entering the pose as both are done without needing an invert. At the end of the lesson I'll teach you the Superman Spin as well, this can

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

Teddy

Veena Jan 27, 2011
This move is an advanced move because it places a lot of pressure on the arm and side. It also takes a good deal of hip flexor strength and leg flexibility. Also Known As: ARMPIT HOLD / STRADDLE / ARMPIT HOLD V, Strengthens: ABDOMINALS / HIP FLEXORS

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,

Knee Hold

Veena Dec 14, 2010
Not every move is right for every body. Hamstring and core strength is needed to perform this move. Using my little trick at the beginning should help you find the sweet spot on your bottom leg. Take your time and limit yourself to a few tries per

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:

Marley

Veena Apr 25, 2012
A strong Knee Pit grip is needed before working on this move. Strengthens: HAMSTRINGS / GLUTES / ERECTOR SPINAE (THE BACK)

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

Allegra

Veena Aug 11, 2010
This is a beautiful move. Having a solid scorpio and jade/hip hold will be very helpful. We will go over two methods of entering into this move. Strengthens: HANDS / OBLIQUES / ERECTOR SPINAE

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

Flag

Veena Jul 10, 2012
We'll cover several variations and levels of difficulty for this advanced pole move. Pay attention to the cues for breathing. Strengthens: PECTORALS / TRAPEZIUS / LATISSISMUS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS / GLUTES / ADDUCTORS / ABDUCTORS

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:

Spinning Gemini Switches

Veena Feb 9, 2015
Strengthens: ABDOMINALS / HAMSTRINGS / ADDUCTORS / CALF

Janeiro

Veena Aug 22, 2014
Please remember that not every pole move is right for everyone. Always stay within your abilities. Please check the related lessons listed below the main player, these are lessons that can be used to help work up to the janeiro. Strengthens:

Tsunami

Veena Aug 11, 2014
This is an advanced move. It will be helpful to have a solid flag grip, forearm/elbowgrip, elbowstand, and shoulder dismount. Having an understanding of these grips and moves will make this much easier. Strengthens: LATISSIMUS / PECTORALS / DELTOIDS

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

Jackknife

Veena Aug 23, 2010
Once you understand the concept of the cartwheel mount you can try the jackknife. Some may even find this one easier than the cartwheel because they naturally tend to turn their hips. Strengthens: PECTORALS / LATISSIMUS / BICEPS / TRICEPS / DELTOIDS

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 /

Tornado

Veena Nov 28, 2014
Not all moves are right for everyone. A consistently secure eros is needed for this move. I'll break it down and show slow motion movement of this trick. Strengthens: HAMSTRINGS / CALVES / ADDUCTORS / ERECTOR SPINAE / ABDOMINALS / PECTORALS

Iron X

Veena Jul 24, 2012
This can be one of the most challenging pole dance moves. It may take months or years of training to hold a steady Iron X. We'll cover two different hand placements with close up views and two methods of entry. Having a solid extended butterfly is

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 /

Full Moon

Veena Oct 29, 2014
Having a good understanding of the handspring mount will help when working on this move. I'll break it down and show you multiple angles in slow-motion. You'll also find tips for keeping the body moving vertically instead of ending up in the common,
tiggertail Paid Member
Been on SV for 4 years and with all the support from the other pole dancer, it just feel like a big family here. Veena's lessons are the best, she always have some great tips to achieve new moves or improve my strenght and flexiblity :)
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