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.

True Grip - Cup Grip - Palm Grip

Veena Mar 11, 2020
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 Mar 17, 2020
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 external rotation of the humerus/arm bone creating more space

How to grip with the Elbows

Veena Mar 11, 2020
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!

Forearm Push Grip - Pull Grip

Veena Mar 11, 2020
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 Mar 11, 2020
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 Mar 17, 2020
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 Mar 12, 2020
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 Mar 12, 2020
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 Mar 25, 2020
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 Mar 12, 2020
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 Mar 25, 2020
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 Mar 12, 2020
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 Mar 12, 2020
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 Apr 2, 2020
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 Apr 2, 2020
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 Apr 2, 2020
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 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 Walks

Veena Apr 10, 2020
Sexy walks are great with or without a pole, practice them both ways! You can even use a wall for balance when learning this walk.

Pull in Walk

Veena Apr 10, 2020
I looove this walk. It's smooth and will slowly draw you closer to you pole making it a nice transition for moves that require you to start by the pole.

Cross Steps

Veena Apr 7, 2020
I'll share 2 variations, forward cross steps and backward cross steps. Try doing these at different speeds or making them bigger or smaller!

Figure Eight Drags

Veena Apr 7, 2020
These are great transitions to use during slow or sexy songs!

Hip Circles

Veena Apr 7, 2020
I'll share tips for both big and small hip circles. These make for a wonderful warm up and of course they're perfect for sexy routines.

Hip Waves

Veena Apr 7, 2020
Waves are different from hip circles! You're moving them up and down instead of around. This transition is great for slow music.

Pole Kicks 3 ways

Veena Apr 10, 2020
I'll show you 3 different pole kicks you can try. Remember it's not always about how high you kick but the lines you create!

Reverse Body Waves

Veena Apr 10, 2020
Some people will find this wave easier than the regular body wave. Others might find it awkward, give them both a try and practice often! You'll soon enjoy them both as shown at the end of the lesson.

Sexy Plie

Veena Apr 10, 2020
We'll take a look at a few entries, exits and grips for this sexy pole move!

Step Behinds

Veena Apr 7, 2020
This transition looks really cool when you do several in a row!

Shoulder Slide Waves

Veena Apr 10, 2020
I'm going to assume you've already learned the shoulder slide shown in the previous lesson. This lesson will focus more on the different wave techniques.

Shoulder Slides

Veena Apr 10, 2020
These are a wonderful way to begin preparing your body for moves like the shoulder mount! Pay close attention to the placement of the pole and remember to use your arms too!

Pole Back Bend

Veena Apr 10, 2020
I'll show you two grip variations. We will also take a look at starting a back bend without causing pain in the low back and how to lift the head back up without causing neck pain! Use the pole and this pose to help you get deeper into a back bends.

Back Bend Slide

Veena Apr 10, 2020
I'll give you a few options for grip positioning and leg options. Remember your inside arm is the key to control!

Easy Up (Split grips 4 ways)

Veena Mar 25, 2020
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

Sink Up

Veena Apr 10, 2020
This is one of my favorite ways to transition from the floor back up to standing!

Spin Up

Veena Apr 10, 2020
Another popular way to transition from the floor back to standing! I'll show you a few different grips you can try!

Standing V

Veena Apr 10, 2020
Strong hips are just as important as flexibility for this move. Keep practicing and you will become stronger and more flexible! I'll show you 2 different grips for this pose.

Pole Hold (All Levels)

Veena Mar 12, 2020
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 Mar 12, 2020
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 Mar 19, 2020
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.

Pole Side Sit

Veena Mar 25, 2020
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 Mar 25, 2020
This is a fun way to move from the floor back onto the pole.

Basic Pole Climb

Veena Mar 25, 2020
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 Mar 25, 2020
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 Mar 25, 2020
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!

Climb and Hug

Veena Mar 25, 2020
A pretty pose that makes use of the pole climb. Remember, knees high, butt is low, elbows together away we go! :)

Teddy (Prep)

Veena Mar 27, 2020
I'll share 2 different grip options! On spinning pole I'll show you how to enter both forwards and backwards!

Basic Planks

Veena Apr 2, 2020
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 Mar 19, 2020
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 Mar 25, 2020
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 Mar 27, 2020
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 and wrists. If needed focus on

Thigh Rest (Jamilla)

Veena Apr 2, 2020
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 Apr 2, 2020
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 Mar 19, 2020
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 Apr 2, 2020
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.

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

Step Around

Veena Mar 27, 2020
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 Mar 25, 2020
You can think of this as a baby step to Pole Holds! Remember to train both sides.

Extended Leg SPIN

Veena Mar 27, 2020
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 Apr 3, 2020
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 Mar 27, 2020
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 SPIN

Veena Apr 13, 2020
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. As a new dancer be sure you've been working on your Pole Holds before moving on to spins.

Flirty Fireman SPIN

Veena Apr 13, 2020
This is a pretty variation on the Fireman spin. I'll teach you both static and spinning pole!

Knees SPIN

Veena Apr 18, 2020
I'll show you 2 different grips you can try and we'll take a look at spinning pole while gripping with the knees as well. This option is great for beginning dancers.

Ankle Attitude SPIN

Veena Apr 13, 2020
This is such a beautiful spin! Remember the ankle IS resting on the pole and you can use it to help control your body position.

Attitude SPIN

Veena Apr 13, 2020
For this Attitude spin the front and back legs are off the pole, unlike the Ankle Attitude where the front ankle is on the pole. Remember it can take time to develop the strength to lift the legs high in Attitude position.

Back Hook SPIN

Veena Mar 27, 2020
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.

Back Attitude SPIN

Veena Apr 13, 2020
Once you understand the Step Around this is a nice spin to work on. Choose whichever style of Side Pole Hold works best for you, the Push Grip or Arm Pit. When using spinning pole remember you can push the thigh into the pole to help hold the body.

Closed Hook SPIN

Veena Mar 27, 2020
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.
LindaS
I tried some of the moves yesterday and helped me soooo much for my stretching! Once again, Thank you!
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