[Veena]

Episode 6. is all about Inverts! https://www.youtube.com/watch?v=FYDvAWJiwgY

Hey pole dancer, did you know that even if you were to never Invert you can still enjoy pole dance and reap the benefits? It’s true! So please don’t feel like you’re “less than” if the Invert is not in your current pole vocabulary.

It’s my hope that this podcast will help you understand the Invert and put your mind at ease. Breath, it’s ok, there are other ways to get upside down. You’re not behind, or bad at pole, the Invert is just another trick and I’d love to make it easier for you.

If you’re currently working on your Inverts or if you’re not sure if you’re Inverts need cleaning up I suggest you: Check yourself before you wreck yourself!

Here’s a guide to help you determine if your invert is solid or needs help. https://www.studioveena.com/tutorial/…

Here is my FREE tutorial for the Side Pole Hold and Invert Hold https://www.studioveena.com/tutorial/…

Common Invert methods: https://www.studioveena.com/tutorial/…

Oh hey, remember I said the CHOPPER is not the same as an INVERT? Here’s a video that explains the difference. / dfvwg_hsxle

Ultimate Guide to Inverts Series https://www.studioveena.com/categorie…

Ready to learn all you can about the Invert? Check out my FREE 20 invert resources guide https://www.studioveena.com/discuss/d…

Proof that I’ve been using controlled momentum for my inverts for 16 years • Justin Timberlake- Veena New Pole Dance MIn 1:18 is where I Invert.

Here’s how I taught myself to go upside down a Half Cartwheel and Half Handspring. • Pole Dancing – Gimme More by Britney … Min 2:00 Cartwheel • Santa Baby Min 1:47 Handspring

Last thought, please remember you have to learn how to properly use momentum. If you’re using the correct grip and have been working through a progressive training plan (like mine) you will not slam your body into the pole. If you’re hitting the pole you’re not using the correct grip!

[Veena]

I’m glad you liked it! I tried to think about things where I’ve felt that I should just be able to do it, but couldn’t. I realized it comes down to natural ability or needing to just practice more and be patient. I am still learning to be patient, it comes and goes lol

[Veena]

Wow that’s not right! I’ll have webmaster see what’s going on. Thanks for letting me know!

[Veena]

Watching the videos the day before is suggested! I give you an A+ lol 🙂

[Veena]

Hello. There are different ways to use the site and this discussion cover how https://www.studioveena.com/discuss/discussion/3-ways-to-use-studioveena-com/

If you’ve had some pole experience as you mentioned and don’t want to do self-guided I suggest starting with the 30 day take off https://www.studioveena.com/categories/30-day-take-off/ or beginner level 1. https://www.studioveena.com/categories/beginner-level-1-program/ This will allow you to see how I teach and get familiar with my beginner fundamentals.

You don’t have to work through all the beginner levels to move on to Intermediate levels but it’s suggested as I teach differently than many studios. Also reviewing the beginner basics is always a good idea. Remember the programs have everything planned. Yes, the first video in a program is full of more random information and videos, but that’s just to get you started. In the programs the videos auto play in a row. We always start with the warm-up, it’s the first video listed so just click that or let things auto play. The related videos below the main player are not random, they are your tasks for the day.

No matter how you choose use the website I suggest writing down your sets and reps. It’s important to have it listed somewhere so you can aim for one or two more reps each session. It’s up to the user to check in with their body to know if they need more reps or less than I recommend. We’re all different so I like to provide general guidelines for sets and reps.

If you don’t want to use the programs and only want long form video use my Veena’s classroom instead. I have three classes there right now. Inverts, splits and knee pit grips. https://www.studioveena.com/categories/veenas-classroom/ There are more classes planned but the hurricanes and unusually cold weather have prevented me from filming. I hope to get back too it soon.

The videos are filmed vertically because the majority of users watch on mobile devices, and this provides a better view for mobile. But as mummy mentioned, you can cast them! I have a laptop and I can watch from a distance just fine, this is the first time someone has said they can’t see them. This is a pole education site, there’s a lot of information here in places like descriptions so don’t forget to read everything too 🙂

Did mine and @mummypole answers help?

[Veena]

Hello, hello! Episode 5 is now up! https://www.youtube.com/watch?v=R4A7DPkJyCc

Picture this 🙌 You’re watching a pole tutorial, or attending pole class and a new pole trick is introduced. You understand the instructions for the skill/trick but you’re just not able to “get it” before the end of class. Suddenly panic, frustration or feelings of inadequacy run through your mind. You might even be thinking “I must be doing something wrong.” Well let’s have a RANT about this.

Below are two links that cover what I call FUNDAMENTAL aka foundational pole tricks. PLEASE BE SURE TO READ THE VIDEO DESCRIPTIONS TOO!

This first link is for fundamental Grips Holds and Hand placements for spins https://www.studioveena.com/tutorial/fundamental-grips-holds-and-spin-hand-placements-1742/

This link covers fundamental tricks https://www.studioveena.com/tutorial/fundamental-tricks-and-common-mistakes-1743/

There’s nothing wrong with wanting to nail a trick the first time you try but it’s more important to understand yourself and how you learn.

[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 1 year 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!

[Veena]

I’d say it’s not uncommon to feel this way. I grew up in a religious home so I don’t talk too much about my job. They all know, I’ve never hidden it, but most of them are not too interested in hearing about it, so out of respect for them I don’t push it.

Here are my thoughts, if you don’t think they’ll be offended and you really do want to share with them, go for it. However, only if you’re routine is not too sexual. If you’re leaning towards exotic pole work, then I feel it’s something to keep between you and close friends who are into that kinda thing, Otherwise you’re just going to make family uncomfortable. There are absolutely dances I don’t want my family to watch, and others I have proudly shared with them.

If you’re routine is not sexual then inviting them could be a great way to show the different sides of pole dance. I’m sure they would be amazed at your skills.

P.S. I loathe performing in front of other pole dancers, but I LOVE dancing for “muggles” because they have no idea if you mess up! They think tricks like climbing and a pole sit are magic so don’t shy away from sharing just because you feel you’re skills aren’t good enough. For non pole folks, everything on the pole looks cool.

[Veena]

Any fabric you like is fine. Avoid things with metal, buckles, studs as they will scratch the pole and it could scratch your skin.

The more skin you can have exposed the better, once a pole dancer is more advanced.

[Veena]

I find my pole wear at local shops and often I use swimwear and sometimes adult shops have fun pieces too. There used to be a good number of independent pole wear companies but many of them are no longer around. I know all of my favorites are now gone.

I feel like most of amazon clothing in the past 2 years have been disappointing when I ordered. Very poor quality, so I tend to avoid buying clothing there. I do still find their fitness equipment to be good if you know what to look for.

If you’re looking for sticky pole wear I know Sticky Moon Leggings are on amazon and I do like them.

Discount dance wear is a good option https://www.discountdance.com/index.php?gad_source=1&gclid=Cj0KCQjwu-63BhC9ARIsAMMTLXRjRhAFrQuZn6eM9ykw241ezvaU1hB66Yl-on2UimX9j_JfArzBtZgaAtLGEALw_wcB or any dance supply place.

Etsy may also have pole wear.

[Veena]

Everything is looking really good!! Keep in mind that for most people pole holds are going to take you about a month or longer to be able to hold yourself for more than a second. It doesn’t look like you’re doing anything wrong. It just takes time to build up strength. I never expect people to be able to do this right away or even within a week. Remember, it’s perfectly acceptable to grip with the knees as well until you become stronger.