Side Spin

Veena May 25, 2013
Spin Grip - Lateral 1 Hand. This a nice introduction to one handed spins. I'll cover both static and spinning pole.

Side Switch Spin

Veena May 24, 2012
Spin Grip - Lateral 1 Hand. We'll take a look at both static and spinning pole along with some variations to this spin.

Standing Fireman

Veena Jun 5, 2012
Spin Grip - Forward 2 Hand. This variation of the fireman makes a nice entry into a pole climb. We'll cover both static and spinning pole.

Tuck Spin

Veena Jun 6, 2012
Spin Grip - Forward 2 Hand. This spin can be fun and FAST. Do not jump into this spin. When using the method of momentum generation I demonstrate in the lesson you'll gain speed and there will be no need for jumping.

Hold Spin

Veena Jun 19, 2012
Spin Grip - Forward 2 Hand. I'll cover both static and spinning pole. This is an excellent strength builder. It does require strength so more time may be needed to perform this move successfully. Keep at it, this is one of my favorite spins!

Cradle Spin

Veena Jun 15, 2012
Spin Grip - Lateral Partial Split Grip. Take time with this spin. Do not jump and throw the body into the pole. Imagine lifting into spins and flowing around the pole. Play around with different leg variations. A strong thigh rest is helpful before

Front Hook

Veena Jun 27, 2012
Spin Grip - Lateral 2 Hand. This spin is performed with the body off to the side of the pole. It requires more strength then forward 2 hand spins that face the pole. I'll cover both static and spinning pole technique. There are two hand/arm positions

Forward Attitude

Veena Jun 28, 2012
Spin Grip - Lateral 2 Hand. I'll cover both static and spinning pole. There are two options for upper body placement included for spinning pole. Beginners be sure to start with placement 1. Feel free to use the wrapped arm position. This is covered

Chair Spin

Veena Jul 19, 2012
Spin Grip - Lateral 2 Hand. This is another spin where the body is to the side, or lateral, from the pole. This requires more strength then forward, 2 hand spins. I'll demonstrate how to increase momentum on a static pole as well as cover a few


Veena Apr 11, 2012
Spin Grip - forward split grip. I'll cover two hand placements. We'll take a close look at proper positioning for both the top and bottom hands. In this video you'll see close ups of different hand placements for the bottom hand.

Flying Fireman

Veena Jun 4, 2012
Spin Grip - Forward 2 Hand. This is a fun fireman variation. We'll cover two options for entry to this spin.

V Carousel

Veena Jun 21, 2012
Spin Grip - Forward Split Grip. This is a beautiful spin. Learn modifications, proper hand placement and tips to improve leg extension. I'll cover static and spinning pole.

Extended Leg Carousel

Veena Jul 30, 2012
Spin Grip - Forward Split Grip Modified. This is another one of my favorite spins. Feel free to play around with different leg positions. I'll cover both static and spinning pole.

Standing V

Veena Jan 21, 2011
The standing v is a sexy transitional move. Lower body strength and flexibility is helpful.

Shoulder Slide Wave

Veena Nov 12, 2010
This is a transition to the floor. I'll break down the motion of the hips and legs. If you are a beginning pole dancer use the basic grip I demonstrate. This will be good practice for the proper placement of the shoulder for the shoulder mounts. If

X Ankle Climb

Veena Aug 12, 2010
This variation of a pole climb will require a bit more strength. Working on your pole holds and basic pole climb will be helpful. I will also cover how to add some spin to your climb. Strengthens: ADDUCTORS / QUADRICEPS / HAMSTRINGS / TIBIALIS

Side Climb

Veena Oct 7, 2010
Another version of climbing the pole and a great muscle builder too. I'll show you three variations. Beginners feel free to give this one a try. Remember to keep your chest up and watch your form. This is a tough one! This climb requires more


Veena Jun 12, 2012
I'll cover two variations of the figurehead. Because a strong side pole hold is needed for this move. Working on the figurehead can help prepare the body for aerial inverts. The advanced variation is a perfect transition into shoulder mount moves.

Cross Knee Release

Veena Oct 8, 2010
Having a good understanding of the Basic plank will help you on this move. Take it slow and start low. Also Known As: CKR / DROPBACK / FIGURE 4 / HANGBACK / LAYBACK Strengthens: ADDUCTORS / QUADRICEPS / GLUTES / ABDOMINALS

Advanced Plank

Veena Oct 12, 2010
The Advanced Plank is a bit more challenging than the Plank. In this move the supporting arm will be below your body. Be sure to have a good understanding of the regular plank and proper leg grip for this move. It is helpful to master the plank

Cross Ankle Release

Veena Oct 13, 2010
This is a pretty move. Don't forget to turn your knees in toward each other and squeeze your butt. Stay with the cross knee release until you feel very comfortable with this cross ankle release. If this move doesn't work for you try replacing it with

Elbowstand Sit Up

Veena Jan 3, 2011
Being comfortable with your elbow stands and having an understanding of the cross ankle release is important for this move. Strengthens: ADDUCTORS / QUADRICEPS / GLUTES / HAMSTRINGS / ABDOMINALS

Basic Invert

Veena Jan 7, 2013
Learning to invert is a big step. Do not rush inverting. Never run and jump into your inverts as this can cause injury. Follow my cues for using control. Strengthens: BICEPS / ABDOMINALS / HIP FLEXORS / LATISSIMUS / TRAPPEZIUS / ROMBOIDS / PECTORALS

Inverted Crucifix

Veena Oct 14, 2010
The inverted crucifix is an intermediate move, beginners can also work on this one by using a reverse handstand. This move is taught from the ground first. Beginners feel free to try this one, but without the invert! Also known as: BAT,

Inverted Thigh Hold

Veena Oct 15, 2010
This is a move both beginner and intermediate can perform because it is taught from the floor first. Also Known As: CRUCIFIX INVERT(ONE LEG) / TAMMY, Strengthens: ERECTOR SPINAE / HAMSTRINGS / ADDUCTORS / CALF


Veena Oct 19, 2010
This is an outside leg hang. Before working on the gemini be sure that your invert is very controlled as you will need this to get into the position properly. We'll also cover how to get the most out of your knee pit grip. Also known as: OUTSIDE LEG


Veena Oct 20, 2010
This is a fun move! This is a great one to work on before you attempt the knee hold as they share some technique. Also Known As: CUPID, Strengthens: HAMSTRINGS / GLUTES / ADDUCTORS / CALFS

Tuck Hip Hold

Veena Oct 21, 2010
This is a great way to prepare yourself for other more advanced hip holds. Pay close attention to the points of contact. Also Known As: BOMB / CURLED HIP HOLD, Strengthens: ADDUCTORS / HIP FLEXORS


Veena Oct 22, 2010
This leg hang requires a slightly different technique than the Gemini. You will also need a good, strong invert. We will look at a few ways to enter into this pose. Some will find this move easier than the gemini. Feel free to try out the scorpio

Pike Hip Hold

Veena Oct 26, 2010
The pike variation of the hip hold requires more flexibility then the tuck. If you're having troubles extending the legs, work on the flexibility of your hamstrings (back of thighs) and lower back. Also Known As: INVERTED PIKE, Strengthens:

Side V

Veena Nov 4, 2010
This can be used as a move in itself or as a great way to transition in and out of other moves. We will also cover a fun combo to exit out from this move. Also Known As: APPRENTICE / SPLIT V HOLD, Strengthens: LATISSIMUS / TERES MAJOR / PECTORALS /

Shooting Star

Veena Nov 10, 2010
This move is pretty when performed on its own but its also a great transitional move. Also Known As: JASMINE / FLIPPED GEMINI / HERO, Strengthens: HAMSTRINGS / ADDUCTORS / GLUTES / ERECTOR SPINAE

The Doll

Veena Nov 9, 2014
Performed with a smile, this fun pose will take advantage of your front arm pit hold. With a good aerial side pole hold and knowledge of your points of contact this move is relatively easy to master. I have included the aerial invert in the related


Veena May 2, 2012
The ballerina is a beautiful move. This is not, the twisted variation so the back of the shoulder/arm pit will be against the pole. Hips are squared in this variation. This move requires shoulder, hip flexor, and quadriceps flexibility. Strengthens:

Twisted Ballerina

Veena May 3, 2012
Think of this as the sister move to the Ballerina. This variation also requires shoulder, hip flexor, and quadriceps flexibility. The front of the shoulder/arm pit will be against the pole and your hips are open. Strengthens: ADDUCTORS / HAMSTRINGS /

V Invert

Veena Oct 27, 2010
This move is more difficult than the basic invert and should not be rushed into. Always be sure to perform the inverted V with control and not momentum. If you are just beginning to work on this move exit out using your basic invert position by just

Aerial Bodywave

Veena Jan 13, 2011
I'll demonstrate two variations for this move. Pay close attention to the cues for shoulder and upper arm placement. The second variation is advanced and may not be suitable for every dancer. When beginning to work with split grips remember to


Veena Oct 28, 2010
You may choose to use either an elbow or forearm grip. The caterpillar is a must know move. Many other pole moves are based off of the caterpillar. This is not the caterpillar climb. Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS / DELTOIDS /

Basic Butterfly

Veena Nov 1, 2010
This move is called a basic butterfly because you're not using a split grip yet. We will be using the forearm or elbow grip allowing you to keep the body closer to the pole. If you are not comfortable with the reverse handstand, this can be done from

Flatline Scorpio

Veena Mar 14, 2014
Once you have your scorpio down you can begin playing around with the flatline. I'll show you three different methods of entering into this move. Strengthens: ABDOMINALS


Veena Nov 2, 2010
In this variation of the butterfly we will be using the split grip. When practicing any of the split grips, begin by limiting your practices to no more than 2 times a week and always stretch the forearms after your session. Also Known As: LOTUS,

Bum Slide

Veena Oct 11, 2010
Master the Reverse Handstand before moving on to the Bum Slide. Pay close attention to the pole placement and hand placement to make this move more comfortable. Hamstring flexibility is a must to make this move smooth. Strengthens: PECTORALS /

Rockstar Spin

Veena Apr 6, 2012
This is an advanced, sexy spin that you will learn how to perfect.

Corkscrew Spin

Veena Jul 23, 2012
Spin Grip- Lateral Two Hand. This is a challenging spin. Upper body strength and good timing is needed to create the most momentum. I'll break it down into simple variations. We will also take a look at spinning pole.

Roxy Spin

Veena Jul 31, 2012
Spin Grip - Forward 1 Hand into Elbow Grip. One of our very own members created this move a few years ago. The beautiful Roxy-Pink. This is a fun transition spin when done on a static pole. It is a beautiful hold much like the ballerina when done


Veena Aug 18, 2010
This move is a bit more challenging than the elbowstand. Start against the wall and work your way up to Handstands against the pole. Control is VERY important for this move do not use brute force. Strengthens: PECTORALS / DELTOIDS / TRAPEZIUS /

Handstand Body Wave

Veena Oct 7, 2014
We'll break down the handstand body wave into a few steps, allowing those who cannot yet perform a handstand to work on this move as well. You'll also find this method and mechanics used on the floor for inverted body waves will translate into

Intermediate Routine

Veena Oct 4, 2010
This is a fun, 2 minute, intermediate routing. We will again work on flow and combination. I have divided this routing into different sections for you. Feel free to work on one section at a time mastering that particular section before moving on. Or
I really enjoy working on one move each day. This has given me a wider variety than other places. Awesome :)
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