[Veena]

Episode 4 is up! https://www.youtube.com/watch?v=uK4L87-It8w

Caring for your body is just as important as learning new pole tricks and skills. If you neglect this aspect of training. Injuries, frustration and slow progress is inevitable. Always consult your medical professional if you have injured yourself. This is not medical advice!

Let’s recap the 8 points of self-care as a pole dancer:

1. Bruising: Learn what excessive bruising is for YOUR body and understand how to prevent it. Please understand when I talk about excessive bruising, I’m referring to individuals who do not have any underlying health conditions that cause bruising.

2. Self talk: Understanding and becoming aware of your thoughts and how you speak about your pole practice matters. Don’t judge yourself when you go down a negative path. Instead be grateful you recognized it and then take steps to work towards change. Things that can help you in this journey are:
JOURNALING

MEDITATION

MINDFULNESS

3. Massage: Angry fascia, knots and tight muscles along with mental stress can often be reduced if you allow time for massage. Here’s a list of different methods of massage.

POLE – This is my Pole massage routine https://www.studioveena.com/tutorial/pole-massage-routine-live-lesson-1081/

FOAM ROLLER – If you need guidance on how to foam roll you can find tutorials here https://www.studioveena.com/categories/stretching-exercises/

PEANUT – I take mine whenever I travel!
TENNIS BALL or LACROSSE BALL – You can find these easily, you might even have one laying around.

MASSAGE CHAIR – I use to have one, I loved it.

MASSAGE PILLOW – Here’s an inexpensive one, I’m not sure of the quality. https://amzn.to/3Wt21rM

MASSAGE CANE – This one is similar to the one my husband and I have https://amzn.to/4hlqSFI

PROFESSIONAL MASSAGE – It’s worth treating yourself now and then!

4. Rest days: If you’re a student of mine, I hope you’ve seen the benefits of having rest days. Also, in addition to resting the muscles, relaxing the mind allows our nervous systems to recover too. This is very important if you deal with mental health issues, are hypermobile or nerospicy.

5. Social media breaks: If you have a tendency to doom scroll or compare yourself and your pole skills with others. 👏Put 👏down 👏the 👏phone! Instead of wasting your life by watching others. Learn a new skill, try new hobbies, gather in person, spend quality time with yourself.

6. Anti Inflammatory foods:
Berries
fatty fish
broccoli
avocados
green tea
peppers
mushrooms
grapes
turmeric
ginger
extra virgin olive oil
dark chocolate and cocoa
tomatoes
cherries

7. Heat: Heat is incredible for sore muscles and aiding in healing injuries, both acute and chronic. Ways to use heat are listed below:

SAUNA

HOT BATH

HOT SHOWER

HOT TUB

HEATING PAD

HOT WATER BOTTLE

8. Cold: Gone are the days of recommending ice for injuries. While I believe using ice immediately is key in treating acute injuries. I only do this once, as soon as possible after an injury occurs. If you’re a fan of ice baths go for it. Just make sure to track if it’s offering a positive or negative affect on your training. We’re all different so it’s important to do what’s right for YOUR body.

ICE BATH

ACUTE INJURY APPLICATION

[Veena]

This post was made on the old website, I’ll have to ask webmaster about the links. However, you can see all of the VIP plans here https://www.studioveena.com/categories/vip-plans/

[Veena]

Yay! I’ve really enjoyed journaling 🙂

[Veena]

Hey hey! Welcome back! A lot of changes have been made since you last used my website. Please feel free to reach out if you have questions or need help finding anything!

• This reply was modified 3 months, 1 week ago by  Veena.

[Veena]

Episode 3. is up https://www.youtube.com/watch?v=7RIC4-Jok34

If you’re curious about my mindful based classes here are some links.

Front splits class https://www.studioveena.com/tutorial/front-splits-class-welcome-free/

Invert class https://www.studioveena.com/tutorial/invert-class-welcome/

If you enjoy the please let me know and I can make more!

To review, here are four different ways to reframe how you think about yourself and your pole practice:

1. Journaling: Before your pole session write 1-5 things you’re worried/stressed about. Then write down why you feel stressed, worried, scared, or incapable. Next write down if the “why” is true (based on fact) or just a story. Remember stories are not factual. Last, I highly suggest ending every journal session with at least 5 things you’re grateful for.

2. Meditation: I prefer meditations that focus on Chakra balancing. I like guided meditations that have vocals covering the aspects and color of each Charka.

3. Self Hypnosis: I remembered the self hypnosis woman! Her name was Roseasnna Leaton. I couldn’t find any current information about her to share with you. I used her anxiety downloads, gosh, it must have been almost 15 years ago, and they worked so well! I was shocked as I tend to be a skeptic.

4. Mindfulness: (Living in the present moment)

1. Recognize when your mind is telling stories. A story has nothing provable or factual about it and it’s not occurring in the present moment. It’s just a thought. Versus a real event that is happens in the present moment which has provable and factual aspects that others can see too!

2. Reality happens in the present moment.

3. Things do not have to be black and white, good or bad, they can just be.

4. It’s not about pushing away feelings or stopping thoughts but rather acknowledging them without judgement or suppression. Sit with that painful pole sit! Don’t stress, or fear it, observe it without judgment.

[Veena]

Episode 2. Is up! https://youtu.be/CgL0f6AKciw?si=pRz-ZgJUMTlkxZat

I share my thoughts on static and spinning pole. Enjoy 💜

[Veena]

Hopefully! 🤞🏻

[Veena]

Great idea looking for a pole buddy! Hopefully someone will see this.

[Veena]

Hey! So good to see you again, higher ceilings is always exciting. I would say give it a try and see, you could always try and practice during times when the downstairs neighbor is not home.

[Veena]

Hello! This is something that can be addressed by a PT. Also, I have many tutorials available to help rehab issues like this if you’re interested, please let me know and I can provide links.

I have great tutorials to help you understand correct placement for split grip work like air walks too.

[Veena]

Yes! I had to be careful during and a bit after pregnancy because my joints were all loosy goosy!

I had a lot of fun creating the heels program. 💜

[Veena]

I’m hypermobile too and it’s never been an issue for me until last year. I recently realized that I’m going through perimenopause, I’m 47. I did some digging and found out that the same hormone relaxin that affects our joints during pregnancy, can flare up in hypermobile women during this time. I’ve hurt my ankle doing yoga on the beach! I fell out of a pole move for the first time ever because my shoulder partially dislocated. I’ve been wanting to address this with women but can’t find any information as to how to improve it. Other than wait until you hit menopause, then it gets better. lol

Once you’re cleared by your PT the heels program would be a good option for you. We do all kinds of work to strengthen the feet.

[Veena]

Oh no! Sending healing vibes your way. Sounds like you might be dealing with plantar fasciitis? I’ve had my share of foot injuries, I like to break toes lol and here’s what I’ve done for training while my foot was injured. Flexibility work, strength training (avoiding the foot) and floor work is another good option.

Here’s the floor work link https://www.studioveena.com/categories/floor-work/

Here’s where you’ll find all kinds of routines you can do for both strength and flexibility https://www.studioveena.com/categories/routines-strength-and-stretch/ I would say most of these can be modified by getting on your knees or sitting in a chair if there’s something that requires standing. You can ask me more mods on any routine you find interesting. Just leave a comment on it for me.

The 30 day flexy program could probably work for you if you want a program https://www.studioveena.com/categories/30-day-flexy/

Chair dance is another option https://www.studioveena.com/categories/chair/

Oh also the VIP core strength week long plan is a good one too https://www.studioveena.com/tutorial/week-6-core-strength-no-pole-needed-1151/

Please reach out if you have any questions.

[Veena]

I dabble a little with sewing but I don’t know anything about the machines. I just use what my mom gave me. It’s old but does the job. My mom always used a serger when doing dance like clothing back in the day.

[Veena]

Yay!