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
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!
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
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!
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!
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
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!
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
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.
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:
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
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
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!
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
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
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
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 /
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.
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.
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
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
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
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
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
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.
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
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
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 /
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
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
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 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
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
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.
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
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
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:
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 /
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
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
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.
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
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.
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
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
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
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.
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