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
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
In this strength exercise you will be using your pole to help you strengthen the muscles of your upper back and biceps. Perform 8-15 Reps 1-3 Sets. Type: POLE STRENGTH, Strengthens: LATISSIMUS / POSTERIOR DELTOIDS / BICEPS / ABDOMINALS
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
This 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 / ERECTOR SPINEA
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: This transition is simple but will provide you with some very important information. You'll see another pole walk lesson later on in the lessons before you begin working on spins. Pole walking will teach you how to properly hold yourself
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
TRANSITION: We'll take a look at turning under the arm on both the inside and outside legs. I'll also cover continuous turns, pirouettes, around the pole. These are sometimes referred to as quick pole turns.
TRANSITION: In this video I'll cover what I call the across pole turn. We'll look at turning on both the inside and outside legs, with the outside hand reaching ACROSS the body. We'll also look at switching directions with the turn. These are
This move should look familiar. We have worked on the pole hold in our strength training section. This is a very important move to understand as it will protect you from injury and help you move smoothly into more advanced pole work. It is a beginner
We have worked on the pole hold in our strength training and beginner section. The side pole hold is also a very important move to understand. It will protect you from injury and help you move smoothly into inverts. It is a beginner strength building
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
The basic climb is a great way to build up strength. It is not something that everyone will be able to master immediately, but it is very important to work on. Having the strength to pole climb will aid in learning to invert. Strengthens: ADDUCTORS /
The crucifix is a great strength builder and we will be using our crucifix as a way to transition in and out of moves. Don't worry about releasing the hands at first, this takes time. Remember to switch sides, swapping hand and leg placement.
TRANSITION: I'll cover three variations for this move, including one that does not require any lifting of the body. We'll also learn how to do one fan legs from one side to another. This transition is a bit more advanced then most of them. Fan legs
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
I will show you three ways to move up into elbowstand, so all levels of flexibility and strength can work on this. Elbowstands can help you become accustom to the inverted feeling and it will allow you to work on more advanced pole moves from the
Move past this lesson if performing a Pole Hold is not yet possible. 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.
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. You will also find a conditioning tip to help prepare the body for this move if a full thigh rest is not yet possible. Pay attention to the positioning of the lower hand and fingers. Remember to
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
Spin Grip - Forward 2 hand. The half spin is a good first step to prepare the mind and body for spins. If you're unsure about neutral scapula please refer back to the forward and back lesson listed in the related lessons.
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