Start here (Welcome)
Veena Jun 9, 2022
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
Beginners Guide (FREE)
Veena Jun 9, 2022
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
True Grip - Cup Grip - Palm Grip (FREE)
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 (FREE)
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 (FREE)
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 (FREE)
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 (FREE)
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 (FREE)
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
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
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
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
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
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
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)
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)
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
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.
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!
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
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 2 variations, forward cross steps and backward cross steps. Try doing these at different speeds or making them bigger or smaller!
Figure Eight Drags
These are great transitions to use during slow or sexy songs!
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
Pole Kicks 3 ways
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! : ADDUCTORS / QUADRICEPS / HIP FLEXORS / ABDOMINALS
Reverse Body Waves
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 /
This transition looks really cool when you do several in a row!
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 /
Shoulder Slide Waves
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 /
Pole Back Bend
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
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)
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
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
Pole Hold (All Levels)
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)
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 Side Sit
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
This is a fun way to move from the floor back onto the pole. Strengthens: HAMSTRINGS / GLUTES / ABDOMINALS / OBIQUES / SHOULDERS
Basic Pole Climb
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
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
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 Stand (prep)
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)
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)
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)
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.
Extended Leg SPIN
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
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
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.
Flirty Fireman SPIN
This is a pretty variation on the Fireman spin. I'll teach you both static and spinning pole!
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
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.
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
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
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
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!