Intermediates Guide (FREE)
Veena Jun 9, 2022
This video offers information on how to use the intermediate tutorials! Let me know if you have any questions! Here are direct links to each of the programs: INTER, LEVEL 1
Gun Grip and Claw Grip
This video will demonstrate two grip that we'll use more once you've reached intermediate level. The Gun Grip and Claw grip!
Intermediate Twisted Grip and Claw Grip
Veena May 6, 2020
This video will give you a close look at two common grips used for shoulder holds and mount. The twisted grip and claw grip. We will learn more about these later on in the lessons.
Double Elbow Grip
This video will demonstrate the Double Elbow 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 demonstrate the Funny Grip and give a few tips for using it safely. Not all holds are right for everybody so feel free to skip this one if it doesn't work for you. We'll learn more about this hold later on.
Intermediate Invert Grips
Veena May 6, 2020
This video will familiarize you with common grips used to invert and transition from! I'll show you 4 different grip combinations. The PUSH GRIP (top arm true, bottom push) is used when spinning forward and inverting on spinning pole.
Veena Jun 2, 2020
This video will demonstrate 4 different split grips with close up views of proper hand and shoulder placement.
Double Knee Pit Grip
This video will demonstrate the Double Knee Pit Grip, uses in moves and as transitions to moves. Don't worry about doing these just yet, this video is just showing what the grip is.
Veena Sep 15, 2020
These are listed as Intermediate only because you should have a solid side pole hold before working on Barrel rolls. I'm showing this on a static pole, keep in mind if your pole is on spin it will move with you a bit! Don't rush into the drop down
Reverse Side SPIN
This is a fun one! Be sure you've check out my Side spin lesson and the Step around both listed below the main player.
Standing Fireman SPIN
We we do this spin on spinning pole we're using the Crucifix pose!
Tuck V SPIN
This is a tough one! I'll show you two different grips and static and spinning pole versions.
Pole Hold SPIN
You should already be able to do Pole Hops before working on this spin. We'll look at both static and spinning pole! This spin is an excellent strength builder. Try using different leg positions to change the look! : ABDOMINALS / LATISSIMUS / TERES
Don't confuse this with the TUCK spin, in tuck spin the hands are together. For Cradle we're using a split grip. Imagine lifting into spins and flowing around the pole. Play around with different leg variations. Remember a strong thigh rest is
Front Hook SPIN
Veena Jul 18, 2020
This spin is performed with the body off to the side of the pole. It requires more strength then forward pole facing spins. I'll cover both static and spinning pole technique. You'll learn a few grip options.
Forward Attitude SPIN
Veena Jun 1, 2020
The Forward facing attitude spin requires strong shoulders and hand grip. I'll give you a few different options for arm placement choose the one that works best for you.
Veena Jun 18, 2020
The Chair spin is a prerequisite for learning the Reverse Grab. I'll show you 2 different hand placements and you'll learn a Reverse Chair spin and a combo!
Veena Jun 12, 2020
This video will show you the Carousel, V carousel and Straight leg version. I'll teach you multiple ways to grip the pole as well. If you're struggling with these be sure to check out the related lessons below the main player. Working on all of these
Flying Fireman SPIN
This is such a fun variation of a Fireman spin, it really does feel like you're flying!
Reverse Elbow and Handstand
Veena May 9, 2020
We will be using these moves to work on intermediate and advanced pole moves. Using a reverse elbow or handstand can be a great way to learn the position for inverted tricks without having to perform a basic invert! Remember, the basic invert can
Plank (Thigh slide) Dismount
Veena May 29, 2020
This exit is a great option for those who don't feel comfortable doing a reverse handstand out from inverted poses. Strengthens: ADDUCTORS / GLUTES / PECTORALS / POSTERIOR DELTOIDS / TRICEPS / ABDOMINALS
This exit is a fun way to come down to the floor. I'll show you on both static and spinning pole. Strengthens: ADDUCTORS
Veena Aug 17, 2020
I'll demonstrate both static and spinning pole. This is a fun way to exit from Inverted Crucifix or Reverse Handstand. Strengthens: ADDUCTORS / ABDOMINALS / SHOULDERS / TRAPIZUS
X Ankle Climb
This climb is so pretty on spinning pole! We'll take a look at static first so you can get a better grip on things like timing! You need to be able to hold a Split Grip (just for a second) before working on this climb. Strengthens: ADDUCTORS /
Veena May 11, 2020
In this lesson I'll teach you how to side climb on static pole, add spin to the static climb and we'll look at spinning pole as well. This is a strength building climb and can be useful as a transition. It's a good option for those who need extra
Performance Side Climb
Veena May 12, 2020
This climb is the "pretty" side climb and it creates lovely lines! It requires a bit more strength than the Side climb because you do not have the knee pit to help you hold the body up. I'll show you static variations and spinning pole. Strengthens:
This climb is so pretty when done slowly on spinning pole as I'll demonstrate towards the end of this lesson. Even with a static pole you can use this unique climb to add interest! Strengthens: LEG ADDUCTORS / LEG ABDUCTORS / HIP FLEXORS / TIBIALIS
Flag Hold (Prep)
There are to main ways to approach this hold. Facing the pole and to the side of the pole. This lesson will focus mainly on the side of the pole option as it's usually easier for most dancer. I'll cover static and spinning pole. Strengthens:
Working on the Figurehead can help prepare the body for aerial inverts! Pay close attention to the P.O.C's it will help tremendously. Also Known As: MAIDEN HEAD / TITANIC, Muscles Strengthened: ABDOMINALS / LATISSIMUS / TRAPPEZIUS / ROMBOIDS /
Two hand plank
I can't stress how important having a solid Pole Sit before working on planks. Also as with all leg grips, make sure you're pole is warm and your skin is tacky so you will have maximum grip on the pole. Strengthens: ADDUCTORS / GLUTES / ABDOMINALS /
Cross Knee Release
I'll teach you from the floor first, so if you're a beginner feel free to give this a try from there. I'll also teach you the trick to keep the pole off the tailbone! A solid pole sit is a must before working on this move. Also Known As: CKR /
Cross Ankle Release
Note: If you're bow legged, the Cross Knee Release may work better for you. For the most part the CAR and CKR are interchangeable. I'll start you from the floor so beginners feel free to try this option. Also Known As: CAR / LAYBACK, Strengthens:
Veena Aug 17, 2020
The key to any "stand" is consistent practice! I'll show you how to deadlift and share other leg options. Body alignment important so film yourself and watch it back. Don't be afraid to use a wall and remember if you are strong enough! You got this!
Elbow Stand Sit Up
This is a great transition from the floor to the pole. Remember strong shoulders and abs are key to this sit up. Check out the related lessons below the main player for lessons that will help you work up to this move. Strengthens: ADDUCTORS /
Veena May 9, 2020
The inverted crucifix is the key to understanding the leg position needed for a nice caterpillar. If you're new to this move stay with static pole until you become very comfortable with the hold. The body is close to the pole making the spin very
Inverted Thigh Hold
Veena Jun 28, 2020
Beginners feel free to try this one as it's first taught from the floor, no invert needed to practice. I'll share 2 different grips for the leg. Be sure you feel solid in your static version before moving on to spinning pole. Understanding this move
Gemini (Outside Leg Hang)
Veena May 12, 2020
This is an Outside Leg Hang. If you do not yet have your Invert, you can still give this a try. Just know that it's a bit more challenging to find proper body placement without an Invert. Remember, there's no rush to remove the hands! Also known as:
Tuck Hip Hold
This is a great way to prepare yourself for other more advanced hip holds. Pay close attention to the points of contact and remember to place the pole high on the thigh, near the hip. Also Known As: BOMB, Strengthens: ADDUCTORS
Scorpio (Inside Leg Hang)
I'll show you several variations for this move. A short leg and long leg Scorpio and an Open and Closed Scorpio! You can combine these however you like! We start from the floor so feel free to work on that portion of the move even if you can not yet
Hip Holds (pike and variations)
This is the next step in Hip holds! Make sure you've already learned the Tuck hip hold and remember to keep the pole high near the bend of the hip. Placing the pole too far down towards the knee will make this move more painful and less stable.
Once you have a good understanding of the Hip hold this move makes for a fun variation. You will need open hips to achieve a flat lotus so keep on stretching! Strengthens: ADDUCTORS
Veena Jun 1, 2020
You might also know this as Jasmine or Flipped Gemini. Having a solid Shooting start is the first step in preparing for the Marley! There's no need to pull on the top leg, let the back of the thigh (hamstring) do the work. Also Known As: JASMINE /
Veena Aug 6, 2020
Here the front of the armpit is against the pole and same hand is gripping same foot. The chest and hips are open away so the back is against the pole with opposite leg and arm being the POC's instead of the same side as in Ballerina. I'll show you a
Veena May 8, 2020
In this lesson I'll take you from the floor all the way to spinning pole. Check out my 30 day Caterpillar program for more tips and a plan to master this move. Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS / DELTOIDS / TRICEPS / HAMSTRINGS / CALF
Butterfly (Split) (Twisted) (Elbow) and (Forearm)
Veena Jun 18, 2020
I've combine multiple old lessons into one, demonstrating 4 different grips and 2 different entries, using a Caterpillar and the Gemini. You'll learn methods for both static and spinning pole and I'll even show you a ONE HAND version! No grip is
I'll show you 2 different ways to enter into the move. You'll learn the difference between a closed and open hip during this pose. As usual, I'll demonstrate options for spinning pole as well. Strengthens: ABDOMINALS / LATISSIMUS
I love a good pole handstand! Please be sure you've already worked on the related lessons shown at the bottom of the player before moving on to this handstand. The scissor leg option works great when using a pole (not so much with a wall) and will
Veena Oct 17, 2020
I'll demonstrate both static and spinning pole. This move is really fun on spin and you'll learn how to enter spinning forwards and backwards. Strengthens: LEG ABDUCTORS / QUADRICEPS / GLUTES / ABDOMINALS / LATISSIMUS / TERES MAJOR / PECTORALS /
V Invert (Chopper)
This is NOT the first invert you should work on, try the Invert lesson first! I'll show you a few options for entering this move. The Deadlift is the most advanced and working on this will help you when it's time to learn aerial inverts. Remember,
Aerial (Split Grips Bodywaves and Walks)
There's a whole lot to love in this lesson. I'll show you 4 different grips along with tips for spinning pole and how to air-walk and do aerial bodywaves! Be sure you're familiar with all of the related lessons shown above before moving on to this