[Veena]

For distance I go by personal preference and most of all where my ceiling beams are!! You want to anchor into a joist so for me it always depends on the home. I like to use 2 separate joists so it’s about 16 inches. It makes for a nice open hammock.

[Veena]

PS…as far as technique goes, you have to start in side pole hold, then let the arms extend as you lift the hips up! This is why many students suffer from scapula or intercostal pain. They do it too often or before they have the strength and muscle memory and often only on one side.

[Veena]

The tuck invert is far more difficult than the basic. You’re basically deadlifting and unless your basic invert is very solid you don’t need to worry about the tuck right now. Have you gone through the invert program? This will help prepare for tuck and aerial inverts as well.

Don’t get stuck on a move. I see students obsessed over this invert and it’s not even a must have move. Relax, try it now and then, and keep working on other things in the meantime, because everytime you pole you’re building strength overall. Tuck invert is good for building strength but the basic invert is easier on your body and I think looks more fluid than a tuck anyway!

[Veena]

Hi! There’s no set timeline as far as how long it should or will take a person to do splits or back bends. Both of these take time and most of all consistency, but that doesn’t mean training heavy every day!!!! You need rest days to see improvement. As mentioned try my 30 days to flexy program, this includes the whole body and tells you when to rest and gives you tips everyday too.

[Veena]

I can’t think of any beginner options other than from the floor stuff. The one you mentioned is pretty challenging too. Here’s the lesson if you wanna work on it at home too. Split grip invert https://www.studioveena.com/lessons/view/4fc78372-a964-43ee-a494-6cd00ac37250

[Veena]

Here’s an old video of me doing this from the ground if that helps. https://www.studioveena.com/videos/view/53592cda-fb88-497c-bd61-77e00a9aa0eb

[Veena]

Welcome! Check out the Spinning pole group of lessons in the Bonus section! You’ll find technique help for both forward spinning inverts and back. Here’s the first lesson in for invert prep https://www.studioveena.com/lessons/view/548f097e-4ddc-4544-a00f-68600a9aa0eb The rest will be in order after that one. 🙂

[Veena]

Let’s try again….https://www.youtube.com/watch?v=wDj4i6YUW94&feature=youtu.be

And NO….I wonder how sturdy it is! That looks like so much fun!!

[Veena]

We rent too and I’ve used it in several home without issue. Just fill them in when you leave. 😊

[Veena]

My extensions are xpole brand…but I’m talking about personally having them, not selling. I don’t sell extensions on the site.

[Veena]

I put mine up and down everytime I use it! If it’s an xpole I suggest investing in the permanent mount, I wouldn’t put mine up and down so much if I didn’t have that. It makes it fast and easy!!!

[Veena]

Oh..I should say the 30 day programs will help with fear, that was part of the reason for them. We drill things over and over and you become comfortable…and you always start with the easiest, most comfortable options!

[Veena]

Let’s try that again! https://www.studioveena.com/forums/view/529fa5da-d154-4b47-9cde-67460a9aa0eb

[Veena]

Hi! It was a challenge not a program that’s why it’s not in the lessons. Here’s a link to an old thread! forums/view/529fa5da-d154-4b47-9cde-67460a9aa0eb

[Veena]

What everyone is saying was true for me as well. After my dad died, then our member and my friend Layla died it scared me. I became aware of all kinds of danger and even lost the desire to learn new pole stuff. I’m saying, it’s normal, you’re not alone and it CAN get better! Not sure if this will help but here’s an old scope on fear. https://www.studioveena.com/videos/view/5632ba12-6de8-430c-bc75-1e2eac11006c

[Veena]

We are making some server changes and such, bare with us 🐼🐻

[Veena]

There are many options in the lessons.

Routines:
Core conditioning routine
Hard core warm up
Shoulders and Abs routine
Shoulder mount strength routine
The stands routine

You will also find a bunch of options in the Exercise section and Conditioning section.

Also working on any of the 30 day programs will improve over all strength, core included!

[Veena]

I like the 7 inch ones! I’ve had chrome, pink chrome and purple chrome, I don’t find they scratch any more than my other ones that are colored. Black seem to take the most beating….for me anyway.

[Veena]

From a sit is a fun option! My concern is teaching it before someone can invert. I don’t teach the brass monkey until much later because I want dancers to be very comfortable with other inversions before attempting to hang in that position. They need to have enough experience to bail out with control and getting the leg into the POC right position can be tricky. Most beginner dancers don’t yet have the technique down to hold inverted in this position. The sit entry is a good option for those who are more advanced but are too fearful or are uninterested in working on should mounts and straight edge.

[Veena]

I have a few different models and I bet it will fit.

[Veena]

I get dry spots on POC’s all the time. I just lay off that area for a few days (not avoiding all together, but not training a move that requires that POC over and over. ) Then I use lotion and it’s fine. Try exfoliation as well. Glad it’s clearing up!

[Veena]

If it’s just a muscle soreness pain it’s normal. If it’s sharp or stabbing pain that’s not normal. Make sure your including hand, wrist and forearm conditioning and stretching in every session. You’ll find a bunch of option for those in the lessons here 💜

[Veena]

Big hugs and wishing you much love and luck in the future! 💜💜

[Veena]

First, always listen to your body everyone is different, what I provide is a guideline. If you start to feel tired or always sore that means you need to rest and also make sure you’re eating well!

Just like cold flexibility takes time (as in being able to do a split without warm up) doing spins and more challenging tricks days in a row takes time. If you are consistently training (with rest) then in a few months you’ll find your body adjusts to the initial load and you can do things with less effort!

I wouldn’t do a bunch of spins if you have an intercostal strain but if you are aware, transitions and floor stuff works. You could also try learning to hula hoop or try the chair lessons!

[Veena]

Yes, contact Xpole. 🙂