ROUTINES for Strength and Conditioning https://www.studioveena.com/lessons/view_category/ROUTINES_Strength_and_Stretch FLOOR WORK SECTION https://www.studioveena.com/lessons/view_category/Floor_work NOT A BEGINNER? Here are direct links to my
This video will help you begin your pole journey with me! Let me know if you have any questions! Here are direct links to beginner programs: BEG, LEVEL 1 https://www.studioveena.com/lessons/view_category/Beginner_Level_1_Program BEG, LEVEL 2
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 external rotation of the humerus/arm bone creating more space
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!
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. Muscles Strengthened : LATISSIMUS / RHOMBOIDS / BICEPS
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. Muscles Strengthened : GLUTES / ABDOMINALS / ERECTOR SPINAE / OBIQUES
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. Muscles Strengthened : GLUTES / ABDOMINALS /
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! Muscles Strengthened : GLUTES / ABDOMINALS / ERECTOR SPINAE / LATISSIMUS /
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. Muscles Strengthened : GLUTES / ABDOMINALS / ERECTOR SPINAE / LATISSIMUS / RHOMBOIDS / BICEPS /
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.
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
Another popular way to transition from the floor back to standing! I'll show you a few different grips you can try! Muscles Strengthened : GLUTES / LEG ABDUCTORS / QUADRICEPTS / ABDOMINALS / LATISSIMUS / RHOMBOIDS / BICEPS / HANDS
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. Muscles Strengthened : GLUTES / LEG ABDUCTORS / ABDOMINALS / OBLIQUES
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
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 is low, elbows together away we go! :) Strengthens: ADDUCTORS / QUADRICEPS / HAMSTRINGS / TIBIALIS ANTERIOR / GLUTES / ABDOMINALS / LATISSIMUS / TERES MAJOR / POSTERIOR
I'll share 2 different grip options! On spinning pole I'll show you how to enter both forwards and backwards! Strengthens: QUADRICEPS / ABDOMINALS / OBLIQUES / LATISSIMUS / TERES MAJOR / POSTERIOR DELTOIDS / 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 and wrists. If needed focus on
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: GLUTES /
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
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.
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.
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.
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.