Getting Started

Veena May 15, 2011
This video explains how to use Veena's lessons. Please watch before moving on to other lessons. Beginners should use the pole strength lessons and conditioning lessons for the first 2-4 weeks. Then move on to pole work. For a great start try our 30

Tips for Success

Veena May 16, 2011
This video will share some tips for success when using Veena's lessons.

Beginner Hand Grips

Veena 25 days ago
Welcome beginners! This video will demonstrate the 3 basic grips using our hands. True grip, Cup grip and Palm grip. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

SOS Save Our Shoulders

Veena 19 days ago
This video will briefly cover tips for proper alignment of the shoulder, elbow and wrist when arms are overhead........... Get to know the movements of the scapula, learn how to add slight external rotation of the humerus/arm bone creating more

Beginner Elbow Grips

Veena 25 days ago
This video will demonstrate the Side and Front Elbow Grips. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Forearm Grips

Veena 25 days ago
This video will demonstrate the grips we use with our Outside and Inside Forearms. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Armpit Grips

Veena 25 days ago
This video will demonstrate the grips we use with our Front and Back armpits. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Shoulder Grips

Veena 19 days ago
This video will demonstrate 3 beginner grips used for shoulder holds. Cup grip, Veena grip and Claw grip. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Side Pole Hold Grips

Veena 24 days ago
This video will demonstrate the different Side Pole Hold Grips. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Pole Hold Grips

Veena 24 days ago
This video will demonstrate the strength building Pole Hold Grip. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Knee Pit Grips

Veena 10 days ago
We will look at 3 different grips. Full, Inside and Outside Knee Pit Grips. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Lower Leg Grips

Veena 24 days ago
This video will demonstrate 4 different Lower Leg Grips. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Foot Grips

Veena 10 days ago
WE'll take a look at 2 different grips. A push and pull/cup grip. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Beginner Pole Walk

Veena 24 days ago
TRANSITION: This transition is simple but will provide you with some very important information. Pole walking will teach you how to properly hold yourself and gain the momentum needed for static spins. When done with the feet near the pole you will

Under Turns (Pirouettes)

Veena 24 days ago
This video will demonstrate 2 variations for Under Turns. TIP: If you're using a phone TAP the video then click the 4 arrows at the bottom of the video to see this FULL SCREEN!

Across Turns (Pirouettes)

Veena 3 days ago
I'll show you a few different ways to use this spin. Once you understand the hand placement you can do multiple quick turns!

Side to Side

Veena 3 days ago
This is a simple yet beautiful transition. You'll learn a few variations and I'll teach you how to flow through each turn creating continuous movement.

Body waves

Veena 3 days ago
This is such a sexy transition, and it's a great workout for the abdominals. Body waves are also wonderful for improve spinal mobility. I'll give you an exercise at the end to help improve your waves and lots of different examples of body waves!

Basic Warm Up

Veena Oct 13, 2013
This eleven minute, full body warm-up is great for warming your body and the pole too.

Hard Core Warm Up

Veena Dec 5, 2012
This is an 8 minute, core strengthening warm up. It can be used on its own at any time to condition the core or as a warm up. Intermediate and advanced dancers should try using it before or after the pole strength routine for a great workout. It's

Express Warm Up

Veena Dec 10, 2012
This is a six minute warm up. This one will get your heart pumping. We'll cover different options for all levels. If you need help with balance feel free to use the pole or a wall until you feel more stable.

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 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

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

Pole Leg Lifts

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

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!

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

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

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

Side Leg Hook Crunch

Veena 24 days ago
The Side Leg Hook Crunch is 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 /

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

Pole Strength Routine

Veena Apr 25, 2011
This routine can be used once you have a good understanding of all the pole strength lessons. This lesson is designed to burn fat, increase muscle stamina, and improve your cardiovascular fitness. Think of a muscle pump class but done with your pole.

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.

Pull In Walk

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

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.

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.

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.

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.

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.

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

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.

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.

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

Back Bend

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

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.

Easy Up (Split grips 4 ways)

Veena 11 days ago
As new dancers don't expect to be able to perform all of these grips right away. Most if not all, of them you will need to work up to. Remember we're holding all our body weight! To avoid forearm, and shoulder issues keep your split grip practice to

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.

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.

Hip Lift

Veena Mar 14, 2014
FLOOR WORK / TRANSITION: I'll demonstrate two different entries and several variations for the legs.

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.

Pole Hold (All Levels)

Veena 24 days ago
The Pole Hold is a very important move to understand as it will protect you from injury, build strength and help you move smoothly into more advanced pole work. This is a strength building move so as a beginner it may be challenging but that's a good

Side Pole Hold (Invert Grip)

Veena 24 days ago
The Side Pole Hold is a very important move to understand. It will protect you from injury and help you move smoothly into inverts as a new dancer. It is a strength building move so it may be challenging and that's a good thing. Feel free to use the

Pole Sits

Veena 17 days ago
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

Pole Side Sit

Veena 11 days ago
I'll show you two different entries to this move. NOTE: A warm body and pole are a must for this move. The Side Sit also makes great use of the Outside Knee Pit grip and working on this will help you with Star, Side climbs, Marley and others.

Side Sit Up

Veena 11 days ago
This is a fun way to move from the floor back onto the pole. Strengthens: HAMSTRINGS / GLUTES / ABDOMINALS / OBLIQUES / SHOULDERS

Basic Pole Climb

Veena 11 days ago
Remember this is a STRENGTH building climb so always train both sides! We will NOT be using a Push Grip. Also this not something that everyone will be able to do immediately, but it is very important to work on. Having the strength to pole climb will

Crucifix

Veena 11 days ago
Some will find learning the Crucifix first is easiest, others might prefer to work on the Basic Pole Climb first. Either way is ok! Don't rush to take the hands off the pole this will come with lots of practice! Remember to switch sides, swapping

Fancy Crucifix

Veena 11 days ago
Be sure to watch the Crucifix lesson before working on this one. This pose is beautiful on spinning pole which I demonstrate at the end. It's a wonderful way for a beginning dancer to add some style! Strengthens: ADDUCTORS / QUADRICEPS / HAMSTRINGS /

Climb and Hug

Veena 11 days ago
A pretty pose that makes use of the pole climb. Remember, knees high, butt low. Strengthens: ADDUCTORS / TIBIALIS ANTERIOR / ABDOMINALS / LATISSIMUS / TERES MAJOR / PECTORALS / POSTERIOR DELTOIDS / TRAPEZIUS / RHOMBOIDS / BICEPS

Teddy (Prep)

Veena 9 days ago
I'll share 2 different grip options! On spinning pole I'll show you how to enter both forwards and backwards!

Basic Planks

Veena 3 days ago
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

Forearm Sit

Veena 17 days ago
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: If this bothers your hand/wrist then come back to it once hand and

Elbow Stand (prep)

Veena 11 days ago
Elbow stands are the baby steps to other things like forearm, and handstands! Learning how to push through the shoulders to provide the power and stability needed for stands is key. Understand this first, then begin to work on balance. Other ways to

Reverse Handstand (Prep)

Veena 9 days ago
This video will cover proper alignment for handstands and get you on your way to learning a full handstand. Remember, before working on handstands on or off the pole, you need a good range of motion with the shoulders. If needed focus on conditioning

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.

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

Thigh Rest (Jamilla)

Veena 3 days ago
This move will introduce you to the Partial Split Grip and we'll looks at spinning forward and backward. Pay attention to the positioning of the lower hand and fingers. NO JUMPING! BREATHE! Check out the related lessons listed below the main player

Fan Legs (3 grips)

Veena 3 days ago
We'll learn this in sections. Starting with 3 grip options. Then Timing of the legs and upper body, then leg motion. Give all 3 grips a try and start with the one that works best. Once that becomes comfortable begin working on the others that were

Performance Climbs

Veena 17 days ago
For the Performance climb we'll be learning how to use the upper body as an anchor and the lower body will move you up the pole. This will make climbing less strenuous once you have build up the strength to hold/anchor your body. Strengthens:

Grounded Mercury

Veena 3 days ago
This one is fun but it can take some time to find the right placement and adjust to the pain! Try different positions for the leg, moving it higher or lower as pole size and leg size all factor into placement for everyone. Strengthens: HAMSTRINGS /

Getting Started Spins

Veena Mar 29, 2012
This video will explain the structure of the static and spinning pole lessons. When viewing the spin lessons remember the three types of spins listed in the video. Not every lesson will include spinning pole. This video will also serve as a guide for

Spinning Pole Tips

Veena Mar 28, 2012
This is a short introduction to spin mode. We'll discuss the differences between static spins and spinning pole spins. Slow and controlled movements are the key to quality continuous momentum. You'll find detailed instruction on spin mode at the

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.

Step Around

Veena 9 days ago
This move is an intro into understanding spins and it will prepare you for changing direction when prepping to spin backwards/reverse! It's also fun and cute! Remember the legs SWEEP OUT and AROUND not swing back and forth.

Pole Hop

Veena 11 days ago
You can think of this as a baby step to Pole Holds! Remember to train both sides.

Extended Leg SPIN

Veena 9 days ago
While this move is great for beginners because it keep the body close and one foot on the floor, it can still be a challenge to understand the mechanics. So don't get frustrated if you can't figure this one out right away. Take it in steps! Remember

The Prance

Veena a day ago
I'll be sharing 2 different grips and we'll take a look at spinning pole. This is a fun move that also help build strength! The longer your hold and bigger the hop, the more difficult this is. Keep them small until you build strength.

Half Cradle Hop

Veena 9 days ago
This is a fun little hop/half spin to help you work on the Thigh Rest. Remember you're pushing through the PALM of the bottom hand and keep the top arm bent. SPINNING pole requires more strength as you will need to be able to hold the body up in

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

Flirty Fireman

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

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.

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

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.

Back Hook SPIN

Veena 9 days ago
This is a classic OG spin! I'll show you 3 different options for grip and 2 leg positions as well. Remember when using a Split Grip on SPINNING pole the thumb is DOWN and you push into the PALM of the hand.

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.

Closed Hook SPIN

Veena 9 days ago
This is such a pretty spin, try both the Static and Spin options. Don't rush when working on spin, let the leg slowly draw a big circle!

Beginner Routine

Veena Mar 16, 2014
This is a beginner level routine. All of the moves listed can be found in this beginner section.
calipolepixie
StudioVeena's lessons are the best online lessons on the net. All of Veena's lessons are very through, concise and she breaks down the moves, so well and gives options to get in and out of moves which I love. I <3 SV, you will too!
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