[Veena]

Hi and welcome!! 🎉

[Veena]

Day 5! ☔️ #svaprilabs – Fan Legs.
http://instagram.com/p/1DyZcbpAZr/

Here is the lesson with 3 variations! https://www.studioveena.com/lessons/view/5306a1d8-045c-4743-93fb-34f60a9aa0eb
The middle demo, fan leg to pole sit, is challenging and your fan legs should be solid before moving on to the sit.

If using these as a workout choose whichever variation allows for best form!
Perform 1-3 sets 1-10 reps BOTH sides

Bottoms by @kupmykakez follow her to see to see this weeks winner and post daily with #svaprilabs to qualify!

[Veena]

I’ve used Spreadshirt and liked their quality! http://www.spreadshirt.com/?gclid=CJXV7Jjh2sQCFYRufgodR6EA8g&s_kwcid=AL%21312%213%2159663136924%21e%21%21g%21%21spreadshirt&ef_id=VR7bIAAAAWAWaLSe%3A20150403182536%3As

[Veena]

Day 4! ☔️ #svaprilabs – The Switch. http://instagram.com/p/1BMBhDpAcf/

Here’s the lesson https://www.studioveena.com/lessons/view/4df4be6f-3160-46c9-9e73-67a10ac37250
The first variation is the easiest, the last is most challenging and should only be done once you can keep from arching (lifting) the lower back off the floor. When done correctly you will feel the abdominals working even in the first variation! 💜

Perform 10-30 reps 1-3 sets. Don’t forget to follow with a stretch for the abdominals!

Shiny pink bottoms by @kupmykakez, post daily and follow her and myself to qualify for prizes! 🎁

[Veena]

Hi! Upper body strength is something that we often don’t realize we need for pole until we try it, so you’re not alone! I would suggest the lessons here, there shouldn’t be any reason why you can’t use them as they are all online. If you can watch user videos you can take the lessons.

The 30 day take off program would be perfect for you! All lessons are included when you purchase so you’ll have access to everything including the program. Also all lessons are placed in order so you know what to work on next and what level a move is. Here’s more about the program. https://m.youtube.com/watch?v=e4KzMIIbZH0

[Veena]

Day 3! ☔️ Bodywave! http://instagram.com/p/0-nPcYpAWQ/

Here’s the lesson https://www.studioveena.com/lessons/view/52fd60ca-7708-461a-86ec-2a420a9aa0eb
Make them big, small, reverse them or try them with your feet flat, focusing on just moving the spine! Focus on squeezing the abdominals as you wave 👋 Bottoms by @kupmykakez Follow her for a chance to win prizes for this challenge, don’t forget to post daily!

[Veena]

I did enjoy it!! I only knew “where ever you go, there you are” as a saying my dad ALWAYS said lol. Then after his passing, A fb friend of mine shared a snap shot of the book cover. I didn’t know it was a book when I saw the photo, then I looked closer, googled it and bought it right away! I feel my dad wanted me to read it!

[Veena]

Have you read “where ever you go there you are”?

[Veena]

No longer avalible 😔

[Veena]

I guess it would depend on your level of fitness. It’s worth trying to see if it’s intense enough.

[Veena]

Day 2 ☔️ Flag!!!! http://instagram.com/p/08BRypJAdu/

Here is the lesson with multiple levels of difficulty! https://www.studioveena.com/lessons/view/4ffc3ed4-0130-4a27-8691-1df20ac37250

Don’t let this one scare you, choose whichever variation works for you! Bottoms by @kupmykakez Be sure to follow her and post daily for a chance to win! Just do your best!! Perform 1-10 reps, (of any variation) 1-3 sets BOTH SIDES! ☔️Remember to exhale 😤 as you lift!

[Veena]

Lucca, I count more than 2 weeks off a break, but if it’s under a month off I start back up with one day of conditioning and easy training. If it’s more than a month I do about a week (3 days of a week) of conditioning, strength and strength based pole work, before I let myself get back into thing heavily. I also never do split grip work often when I start up again, and really I just limit it for every session.

[Veena]

I think too many pole dancers take a break and then try and jump right back into where they were before. Big mistake, I think slow and steady, starting with basics is best, but that’s just how I roll….😎 It’s the whole reason I have the 30 day programs.

Please keep in mind the April challenge is not progressive and is not meant to take the place of proper instruction! ☔️

[Veena]

luvlee, you always want to focus on the spine as a whole, so yes, focusing on just the lower back is usually not necessary as this is often the easiest (not best) place to find mobility. I also have a curve in my low back and training has been wonderful for it. I use to have chronic back pain as a teen, in 20s and after kids, until I started training properly. I would ask your chiro why he feels training is not recommend because often it can help, then ask for suggestions for exercises that are appropriate for your back!

[Veena]

I’m excited, we already have people posting day 1! I wanted to share that we are fancy 🎀 and have a page for the challenge too, feel free to pass it on to friends. https://www.studioveena.com/svaprilabs

Don’t forget to follow both @studioveena and @kupmykakez to be eligible for the weekly giveaway!

[Veena]

A big fit ball is great and I used it a lot when first starting back bending. I would suggest using the 30 day’s to Flexy program, because it does focus on building the appropriate strength needed for back bending. I was never very naturally flexible when it comes to my spine so you’ll be learning what I’ve used to train myself.

[Veena]

Day 1! ☔️ – Knee Tuck, using side pole hold http://instagram.com/p/05gXG3JAZh/

Here’s the lesson https://www.studioveena.com/lessons/view/5414fe69-a7f8-4f31-92fc-19130a9aa0eb
Perform 5-20 reps and 1-3 sets BOTH SIDES

While it may seem impossible or easy depending on your level of fitness, this is a foundational move for pole and should be part of your pole sessions. Learning how to properly hold the pole will save your shoulders and back! 💪 If lifting both feet off the floor is not yet possible keep one on the floor and lift the opposite until you become stronger. Exhale as you lift. 😤 Bottoms by @kupmykakez post your clip daily to win a weekly giveaway and don’t forget to follow them!!!🎉

[Veena]

Day 31! 🌈 #SVbackarch – Back Bend! Thank you to everyone who has supported these challenges, it makes the time and effort all worth it! 💜Thank you to those who have played along! 👯 March is a rough month for me, as I have lost both a sister and father in March at different times. I know if they could see my progress now, they would be proud! This may seem silly but I am adding these emoji’s, a rainbow to represent my sister 🌈 the cow, for my dad who’s passion was farming 🐄.

[Veena]

Deadlift twisted grip Handstand. http://instagram.com/p/03b1KZpAe6/

Here’s the lesson https://www.studioveena.com/lessons/view/5519a74c-1fc4-47c1-84ac-6eee0a9aa0eb

[Veena]

Post a video for us, so we can see what is going on. 😊

[Veena]

99 for a year is not the only option either, however it’s the best! You can do $20 for a 30 day subscription or $35 for a 60 day subscription. You can cancel your subscription anytime and still have access to the full 30 or 60 days or if you don’t know how long you want them just keep the $20 per month subscription going. And yes ALL lessons are included when you purchase 😊

[Veena]

Do the best you can, please read all descriptions because you find info there. I will have multiple options for most levels. 😊

[Veena]

Day 30! 🌈 Closed Scorpio
http://instagram.com/p/01CK4xJAeb/

This Elite level move requires a high level of flexibility and control, please do the Scorpio if a close variation is not in your body vocabulary yet!

[Veena]

I haven’t had any issues with my fabric bothering my skin 😊I buy from http://www.aerialempowerment.com

[Veena]

With the Veena Method there’s always another option to work on 😎