School girl routine 1

Veena Oct 9, 2019
From the September IG challenge. This routine has 1 main move, the Invert Split.

School girl routine 2

Veena Oct 9, 2019
From the September IG challenge. This is a routine using 2 main moves. A chair spin to back hook and fan legs

School girl routine 3

Veena Oct 9, 2019
From the September IG challenge. This routine has 3 main moves, the Fireman spin, and Shoulder mount. There's a bonus Pole sit to drop split too!

Shoulder Conditioning Routine

Veena May 11, 2017
This 15 minute workout is perfect for beginners and does not require a pole! You'll need a resistance ban that allows you to achieve 10 - 15 reps with good form. Using this routine 2 to 3 times per week will get you on the right track challenging the

Lower Body Conditioning

Veena May 11, 2017
This 17 minute workout is perfect for beginners and does not require any equipment! Using this routine 2 to 3 times per week will get you on the right track and challenging the muscle groups of the lower body used in pole dance!

Core Conditioning Routine

Veena May 12, 2017
This 20 minute workout is perfect for beginners and does not require any equipment. Using this routine 2 to 3 times per week will challenge your core which is heavily used in pole dance!

Performance Ready Warm Up

Veena Dec 9, 2015
I created this quick and easy 10 minute warm up to help you prepare for a show, competition or any performance that requires you to wait to go on. During this video we'll warm AND lengthen all the major muscle groups helping prepare the body for

Basic Warm Up Routine

Veena Jan 29, 2014
This eleven minute, full body warm up is great for warming your body and the pole too.

Hard Core Warm Up

Veena Feb 1, 2014
This is an eight minute, core strengthening warm up. It can be used on its own at anytime to condition the core or as a warm up if you like. Intermediate and advanced dancers can try using it before or after the pole strength routine for a great

Express Warm Up

Veena Feb 1, 2014
This is a six minute warm up. This one will get your heart pumping. You'll see 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, then try to do this without holding on.

Ticktock leg routine

Veena Feb 7, 2018
This is a 13 minute routine suitable for all levels! This routine will help you improve your tick tocks, strengthen your hip flexors (great help for straight leg inverts) and improve leg movements. This routine can also be used as a warm up too

Flow drill 1

Veena Jul 21, 2016
This routine was developed for the 30 day flow program, but it can be used on its own as well. This routine could also make a nice warm up when run through a few times and it suitable for all levels.

Flow drill 2

Veena Jul 25, 2016
This drill will focus on turns and transitioning from standing to the floor and back. Feel free to do the under and across pole turn in any order you like, or just use your favorite one. Remember the goal is continuous turning and flowing out after.

Flow drill 3

Veena Jul 27, 2016
This routine is body waves and more body waves and transitioning from standing to floor and back. Feel free to add in a floor body wave.

Flow drill 4

Veena Jul 28, 2016
This drill is all about floor work. It's a great option for working on flow if you don't have access to your pole. Don't forget to check out the related lessons where you'll find options that require less flexibility.

Pole Strength Routine

Veena Feb 4, 2014
This seventeen minute routine can be used once you have a good understanding of all the pole strength lessons. It is designed to burn fat, increase muscle stamina, and improve your cardiovascular fitness. Think of it as a muscle pump class but done

Grip Control Routine

Veena Sep 13, 2017
Here is an easy and quick 2 minute routine to help you develop hand strength and grip control. What is grip control? It's developing the technique and strength to squeeze just enough to control a slide or spin without falling like a rock or sticking

Yoga Block Lower Body Workout

Veena Sep 22, 2016
Here's a 25 minute routine using a yoga block. This can be used as a warm up or a complete lower body workout. I'm doing two sets of 12-15 reps for most exercises.

Shoulder And Abs Routine

Veena Jan 29, 2014
This twenty minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session. Perform this workout 1-3 times a week, leaving a day of rest in between. You will find in depth

Chest And Back Routine

Veena Jan 29, 2014
This is a twenty minute strength routine. We'll cover conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout 1-3 times a week, leaving a day of rest in between each session. As always you can find

Lower Body Routine

Veena Jan 29, 2014
This twenty minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and flexibility. Perform this workout 1-3 times a week, leaving a day of rest in-between sessions. Feel free to add sets and increase the

Sexy Legs And Abs Routine

Veena Oct 19, 2014
This is an 18 minute routine with no pole required. In this routine I've combined my sexy floor work into a challenging workout. It's designed strengthen the muscles of the legs and abs as well as actively lengthening the muscles through dynamic

The Stands Routine

Veena Jun 16, 2015
This is a 25 minute routine. I have had many questions about training stands so I decided to record and share how I train with all of you. When done regularly at least twice a week this routine will improve elbowstands, forearmstands, and handstands.

Beginner Routine

Veena Feb 4, 2014
This is a beginner level routine. All of the moves listed can be found in this beginner section.

Beginner Sexy Pole Dance Routine

Veena Apr 11, 2016
This is a sexy, smooth routine that will show you how to connect beginner moves, transitions and floorwork. My routine is packed with beginner work, but that doesn't mean its easy. It can take a while to learn how to follow choreography and movement

Sexy Pole Strength Routine

Veena Aug 31, 2017
This is a 15 minute strength building routine for the whole body and it's suitable for all levels. If you're new to pole dance start with the Pole Strength Routine before moving on to this. Perform 8 to 10 reps of each move. If you'd like an extra

Intermediate Routine

Veena Feb 10, 2014
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

Feel The Power Routine

Veena Sep 27, 2017
INTERMEDIATE: Don't let the beginner and intermediate moves fool you. This is a non-invert FAST and powerful routine and I suggest starting with the slower option. Beginners are welcome to give it a go but don't forget, that because of the speed,

Creepy Ballerina Routine

Veena Oct 1, 2017
If you would like to try this and can not yet do the intermediate moves, feel free to replace them with easier or more challenging work for the sequence up on the pole. Instructors, please use this in class, and let your students know you got it from

Shoulder Mount Strength Routine

Veena Apr 13, 2017
This 13 minute routine will help you work up to or improve your Shoulder Mounts. Use this on it's own 3 times a week or as suggested in the Nailed It Shoulder Mount Program! Please be sure to watch the related lessons posted below the main player.

Shoulder Mount Technique Options

Veena Apr 13, 2017
This routine does not require you to follow along. Instead watch in full and when you are ready, try out different options like entries, hand placement, leg positions and exits. Dancers who are new to shoulder mounts should work on the first two

Advanced Routine

Veena Feb 10, 2014
This is a one minute and thirty second routine. The focus is on two long advanced combos. Work on mastering the combos first then work on the steps for the dance.

Flowmotion Routine

Veena Sep 8, 2014
This is a 19 minute routine that will take you through the Flowmotion stretches. With Flowmotion there is no need to warm up before any of the stretches or this routine. Flowmotion stretches will increase body awareness, improve daily function, body

Front Splits Routine

Veena Feb 15, 2014
This is a 25 minute side splits, left and right routine. Beginners should perform splits training once per week. After at least two weeks move on to twice per week. Training for splits daily without rest can lead to sore muscles and loss of

Middle Splits Routine

Veena Feb 16, 2014
This is a 23 Minute middle splits routine. Beginners should perform middle splits training once per week. After at least two weeks progress to twice per week if you'd like. Training for splits daily without rest can lead to sore muscles and loss of

Back Mobility Routine

Veena Feb 15, 2014
This is an 18 minute routine to strengthen, flex and extend the muscles of the back, spine, shoulders and hip flexors. The last stretch is optional and for those who are advanced and need more of a challenge. Always listen to your body. Remember for

Beginner 1

Veena Apr 9, 2013
Here we'll learn how to combine the fireman and back hook spin.

Beginner 2

Veena Apr 9, 2013
We'll learn a routine that will use the half spin as a transition into other spins. You'll also see a variation of the back bend.

Beginner 3

Veena Apr 15, 2013
Beginning dancers can use this as a mini routine. Advanced dancers would benefit from adding this into a longer routine. These moves make great transition moves.

Beginner 4

Veena Apr 16, 2013
This routine will combine seven beginner transitions and moves. You don't have to use advanced moves to create a pretty routine.

Beginner 5

Veena Apr 17, 2013
In this lesson we'll take a look at a front to back hook.

Beginner 6

Veena Apr 18, 2013
In this routine we'll get a little sexy with the shoulder slide body wave and the leg show variation.

Beginner 7

Veena Apr 22, 2013
In this routine you'll see some interesting floor work leading you back up to standing.

Beginner 8

Veena Apr 23, 2013
We'll take a look at a routine that doesn't require any spins.

Beginner 9

Veena Apr 25, 2013
This is a great strength building routine. It includes a pole work combo and sexy body rolls and waves!

Beginner 10

Veena May 14, 2013
More flowing and connecting work using pole turns and half spins.

Beginner 11

Veena May 20, 2013
In this routine we'll focus on pole work and performing basic combinations while on the pole.

Beginner 12

Veena Jun 1, 2013
This lesson is a great exercise in transitions. Try playing with different music and changing they style of your dance while continuing to use the same moves! These transitions can work with sexy to artist music.

Intermediate 1

Veena Apr 10, 2013
In this mini routine we'll take a look at using a side spin to transition into a shooting star.

Intermediate 2

Veena Apr 19, 2013
Use option 2, thumb up on bottom hand, for the carousel. See the related video if you are unsure of this position. In this routine we'll combine five spins into one flowing combo.

Intermediate 3

Veena Apr 24, 2013
This routine starts with a three spin combo and ends with floor work that moves you back up to standing. NOTE: The pike spin is a chair with a leg variation.

Intermediate 4

Veena Apr 29, 2013
In this combo we'll put together forward and backward chair spins with front and back hooks.

Intermediate 5

Veena Apr 30, 2013
In this routine we'll combine a cradle or half cradle into a plank spin then take it down to the floor and back up.

Intermediate 6

Veena May 13, 2013
A variation of the extended leg spin adds to the flowing movement of this routine. The focus of this lesson is flowing movement.

Intermediate 7

Veena May 22, 2013
This is a fun little routine that includes a combo up on the pole.

Intermediate 8

Veena May 22, 2013
This routine includes two full spins and one half spin. Remember to pay attention to my cues for body placement during transitions. We are working on more than just putting the tricks together.

Intermediate 9

Veena May 27, 2013
This routine includes 6 spins.

Intermediate 10

Veena May 27, 2013
In this routine we'll take a look at a reverse attitude, into chair spin combo. Don't forget to follow the fluidity cues.

Intermediate 11

Veena May 27, 2013
This is a short routine with few spins. It is perfect for focusing on technique and movement.

Intermediate 12

Veena May 29, 2013
So many great spins in this routine. Notice how my transitions are not rushed. Breathe and take time to enjoy the movement.

Intermediate 13

Veena May 29, 2013
We'll start with a three spin combo and look at some variations on these spins as well.

Intermediate 14

Veena Jun 1, 2013
We'll take a look at two full spins and a half spin/hop. Don't forget to work on your fluidity.

Advanced 1

Veena Apr 10, 2013
This routine includes some of my favorite spin combos to give you a feeling of continuous motion.

Advanced 2

Veena May 7, 2013
This is an advanced routine because strength and control are paramount.

Advanced 3

Veena May 8, 2013
With a unique transition from a corkscrew spin that leads back up to standing this routine is super fun.

Advanced 4

Veena May 21, 2013
In this routine we'll do a three spin combo.

Advanced 5

Veena Jun 1, 2013
The first combo feels like continuous motion. This combo includes three spins and has a variation on the reverse grab.

Hula Hoop Combo 1

Veena Feb 18, 2014
This is a combination of several hoop moves. Please check out our hooping section for individual lessons on hooping.

Hula Hooping Combo 2

Veena Feb 18, 2014
This is a combination of several hoop moves. Please check out our hooping section for individual lessons on hooping.

Hula Hooping Combo 3

Veena Feb 18, 2014
This is a combination of several hoop moves. Please check out our hooping section for individual lessons on hooping.
tacha666
I started pole dancing with Studio Veena since there wasn't a good studio around. Once in a while I did a private or a workshop, but most of the times it was Veena, my friend an I training together. I wouldn't have been where I am now without Studio Veena
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