Core Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…
Author: Veena
Shoulder Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…
Full Body Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…
Glute & Leg Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…
Balance and Strength Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…
Ab Workout
Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed after this one. You can purchase a…
How to use the website
You’ll find nearly two decades of information on my website. That’s a lot of content! To make things easy for you to start your journey…
Cocoon aka Bilman
Before working on this trick you must have a very solid inside leg hang. If you’re struggling to grab the foot, I suggest working on…
Pole TRICKS Flow Class
[lesson id=”yivgpBOh”] This class is one hour and fifteen minutes long and we will cover some of the most common tricks and spin combos used…
Pole Flow Class
[lesson id=”S82An0fV”] This is class is about an hour long and it will bring the dance aspect of pole to life! This class is also…
No Pole Flow Class Welcome (FREE)
[lesson id=”eagjIaLD”] My three full length flow classes can be found by clicking the links below: Item’s you’ll need: The drills in this class can be done…
No Pole Flow Class
[lesson id=”mNG0m4KA”] Welcome to my No Pole Flow Class. This is an hour long class and the drills in this class can be done daily.…
Xpole or Amazon pole set up
[lesson id=”O4s4Fxx9″] This is a video from 2009 when x-pole use to have screw together pole pieces. This video should also be helpful for those…
How to test if a pole is too tight or too loose (FREE)
[lesson id=”Rspi7r4x”] I’ve gotten this question a lot lately so here’s a video to help you sort it out! Check your pole every time before you dance!
12 Tips for Pregnancy and Pole (FREE)
[lesson id=”HeKjya51″] Hi there. As I mentioned in the video, I’m not providing pole tricks for you to work on while expecting, this would not…
Joint Health Routine – Lower Body
[lesson id=”JDlNKikP”] This 1 Hour class is suitable for anyone, but if you suffer from EDS, hyper mobility, perimenopause, menopause or have loose, tight or…
Joint Health Routine – Upper Body
[lesson id=”CHwC89wz”] This 1 Hour class is suitable for anyone, but if you suffer from EDS, hyper mobility, perimenopause, menopause or have loose, tight or…
Pole Climbs and Crucifix Class
[lesson id=”gyJVMbki”] This class is a bit shorter only 1 hr long to help you prevent excessive bruising. Speaking of bruising, please follow my advice…
Veena’s Pregnancy and Postpartum journey
[lesson id=”yCbXmHqS”] I thought it might be fun to share a compilation video of my past. I was one of the first pole dancers to…
Pole Sit and Pole Holds Class
[lesson id=”93dXMTTf”] This class is an hour and fifteen minutes long. Join me for a warm-up then it’s time to work on Pole sits and…
Veena’s tips for Elbow Stands (FREE)
[lesson id=”JWVPsHkX”] This video has a few of my quick tips for working on Elbow Stands. Please watch my full length tutorials for full instruction.…
Libelulla
[lesson id=’gSsmvZYL’] I created a quick tutorial for the Libelulla, you may also know it as dragonfly! This is not a fundamental trick this means…
Beginner Summit – Knee Pit Grip Class
[lesson id=’bO7iRUew’] In today’s hour and a half video, I’ll be covering nine different pole tricks some of which are advanced. Direct tutorial links for…
Knee Pit Grip Class
[lesson id=’z7gjKhZO’] I’ll be covering nine different pole tricks (listed below with links) some of which are advanced. Direct links for all are listed below.…
Front Splits Class Day 8
[lesson id=’OJdaW8sl’] I’d love to hear how it went for you feel free to leave a comment or send me a private message here or…
Front Splits Class Day 7
[lesson id=’KBjlUSxm’] Mantra – I am safe Today’s tips: There’s an optional day eight that will provide guidance if you’d like to continue training front…
Front Splits Class Day 6
[lesson id=’evG4KhrU’] Mantra – I am open to pleasure Today’s tips: If you feel comfortable with the massages you’ve been doing with me, you can…
Front Splits Class Day 5
[lesson id=’zdXb6A4R’] Mantra – I am confident Today’s tips: Focus on the sensations you feel during today’s session. Maybe you’ll feel strong and powerful when…
Front Splits Class Day 4
[lesson id=’Z4VyqmNU’] Mantra – I am safe Today’s tips: Proprioception is your body’s ability to sense movement, action, force and location of your body. If…
Front Splits Class Day 3
[lesson id=’1aNSk9UD’] Mantra – I am confident Today’s tips: I want to remind you of the difference between stretching to maintain and stretching to gain…
Front Splits Class Day 2
[lesson id=’dwXP2hKw’] Mantra – I am open to pleasure Today’s tips: Everyone’s perception of pain is different and perception can vary from day to day,…
Front Splits Class Day 1
[lesson id=’502djCEc’] Mantra – I am safe Today’s tips: The RAMP method is a fun acronym for my four favorite methods of flexibility training. There…
Front Splits Class – Welcome (FREE)
[lesson id=’fjbq4imr’] I am so excited to offer a new way to train your splits flexibility! If you’re super tight or very new to training…
One tap website access
[lesson id=’7vZ0XbVQ’] Following these instructions will save an icon on your phone so you can directly access Studioveena anytime, just like an app! No more…
Invert Class Day 7
[lesson id=’g5sZnMNT’] Mantra: I can trust my body. Let me elaborate on this one! We can trust our bodies, they naturally know what to do.…
Invert Class Day 6
[lesson id=’rGbNd0RC’] Mantra: I am powerful Tips: I want to repeat again how to safely exit, slide down if you’re new to Inverts or if…
Invert Class Day 5
[lesson id=’xrJTQkIK’] Mantra: Worries and fears are just stories. Reality happens in the present moment Tips: Knowing what you’re going to do with the legs…
Invert Class Day 4
[lesson id=’daTEWKMB’] Mantra: There is no timeline for learning Tips: The exit you choose to use depends on these factors: Question: Were you able to…
Invert Class Day 3
[lesson id=’m38WD4dp’] Mantra: I can release the stories of my mind to free my body Tips: In pole dance or anytime you exert yourself, you…
Invert Class Day 2
[lesson id=’EpNFEcjD’] Mantra: Strive for progress not perfection Tips: Let’s talk about why we sweep with the outside leg instead of the inside. It’s not…
Invert Class Day 1
[lesson id=’P13aLyBV’] Mantra: I do not need to be perfect to achieve my goals Tips: I want to be clear about the goal of this…
Invert Class – Welcome! (FREE)
[lesson id=’wKCVTdZg’] Hello and welcome to my Invert class. In this class you’ll be learning my Controlled Momentum style of Inverting along with developing a…
Combo One handed Butterfly
[lesson id=’y07jRO9F’] I hope you enjoy this fun combo and tutorial for a One handed butterfly on spinning pole. I also want to mention that…
Hips and Pelvis Routine (LIVE LESSON)
[lesson id=’rOIpK0j3′] STRENGTH BUILDING – Length 30:00 – Items needed: I’ve designed this workout to improve external and internal hip rotation, hip and pelvic mobility which…
7 Pole Dance Misconceptions
[lesson id=’2Oa32TTg’] Hi there! Thank you for watching this video, I hope you’ve found it helpful. Speaking of help, below the main video you’ll see…
CHOPPER INVERT How to get your butt up
[lesson id=’JRvWwVxT’] Let’s talk about the deadlift (no momentum) Chopper/Invert and why you might have such a tough time getting yer butt up! I see…
5 Grips for Fan Legs
[lesson id=’9Uy0uj5s’] Ok everyone, here’s my full length Fan Legs tutorial Side Pole Hold – This grip is beginner friendly. You’re using the side body…
A modified squat for pole dance (FREE)
[lesson id=’LAnujtMI’] This exercise might look like just another squat or too “easy” to bother with. But, trust me, it’s a great little gem and…
Shoulder mount PAIN tips (FREE)
[lesson id=’ChVN35tN’] Often pain can come from placing the pole too far off the shoulder. Placing the pole too far away from the neck can…
How to choose a Pole Studio or Online Pole Tutorials (FREE)
[lesson id=’uTfMRDkf’] I’ve been involved in the fitness industry for over 20 years, and the pole industry for 15 years! I understand there’s a lot…
ADV SPINNING POLE Chopsix to Janeiro
[lesson id=’V3aezWaN’] POLE – ADVANCED – COMBO Here is a list of tricks used in this combo. Please watch the related lessons for help with…
STATIC ADVANCED Shoulder mount to Butterflies Combo
[lesson id=’msaIFZFI’] COMBO – ADVANCED It’s time for a quick tutorial! You need a very solid Shoulder Mount and Super Invert before working on this.…
Day 30 Heels
[lesson id=’SBt3GKNx’] You made it! Today you’re gonna try both of the heels routines, giving both of them 2 run-throughs, but no more than 5…
Day 29 Heels
[lesson id=’HOK0fiOD’] Today we rest! Give your feet a massage and enjoy the rest of the day.
Day 28 Heels
[lesson id=’LcVQqVzi’] Today begin with the Easy beginner warm up, then it’s time to work on the last 30 seconds of the Tracing and edge…
Day 27 Heels
[lesson id=’j6LQzG9b’] Start today with the lower body routine. Then move on to Invert practice in heels, but keep your attempts under 8 times per…
Day 26 Heels
[lesson id=’WKsBq8fh’] If you need a rest day, go ahead. Today we’ll work on Tracing and Edge work again using the routine. First warm up…
Day 25 Heels
[lesson id=’ABtLOPir’] Start today by watching my Tips for inverts and spins in heels video. Then warm up with the Easy beginner warm up. If…
Day 24 Heels
[lesson id=’iwdwibvs’] Today we’ll start working on a new routine! Begin with the Easy beginner warm up, then work on the first 30 seconds of…
Day 23 Heels
[lesson id=’1CGG7EnD’] Today we rest, but I do have some homework! Watch my Tips for inverts and spins in heels video. Just watch and take…
Day 22 Heels
[lesson id=’4abFtqJ7′] Today start with the Lower body conditioning routine, this is the warm up. Then work on adding the last 30 seconds on the…
Day 21 Heels
[lesson id=’oGe9ACGt’] Rest day! In addition to the massage and stretches, I’ve added the walking mediation.
Day 20 Heels
[lesson id=’9nVlmZRk’] Start today off with the Performance ready warm up. Then work on Hip internal rotations an Hip external rotations doing 1 set of…
Day 19 Heels
[lesson id=’cVhOp6wa’] Today begin with the warm up. Then move on to the drills for getting up from the floor giving any grip that works…
Day 18 Heels
[lesson id=’JxOUHk7t’] Today you’ll work on the first 30 seconds, or more, of the Beginner level 2 heels routine. Here is a direct link for…
Day 17 Heels
[lesson id=’aaz3x6Qr’] Today is an active rest day! Begin with the Foot and ankle routine. Then move on to the listed tutorials, starting with the…
Day 16 Heels
[lesson id=’twRt3KoY’] Today you’ll begin to work on common grips you can use for doing edge work and heel tracing. When working on the grips…
Day 15 Heels
[lesson id=’ML6cvI2b’] This week you’ll start working on the Beginner level 3 Heels routine which means you’ll also learn about heel tracing and edge work!…
Day 14 Heels
[lesson id=’buHzLASx’] Ok, if you’re very new to pole and have not completed Beginner level 2 yet end this program here or feel free to…
Day 13 Heels
[lesson id=’WgUHjdXf’] Today you’ll warm up with the Foot and ankle routine before practicing your weight transfer drills starting at minute 6. After working on…
Day 12 Heels
[lesson id=’AIG0ZJLo’] Warm up with the Foot and ankle routine when working on the Foot points do 2 sets of 10 reps per side. Drills…
Day 11 Heels
[lesson id=’jiC7iLBz’] I love hearing from you, feel free to reach out with a question of comment. Today watch the Heels floor work mini routine.…
Day 10 Heels
[lesson id=’1WsA3HzA’] Today we walk without the help of the pole, wall or chair. Start by warming up and strengthening the feet, using the listed…
Day 9 Heels
[lesson id=’IgtN6Bnr’] Rest day! I’ve included the Walking mediation today, but I also want you to watch the video on Walking without a pole. I’ve…
Day 8 Heels
[lesson id=’rb9QttW7′] Today you’ll start off with the Foot and Ankle Routine! Move on to Pole plie for 2 sets of 20 reps, this will…
Day 7 Heels
[lesson id=’vYUn8ToN’] Today your warm up will be the Lying Leg Circles. Do 2 sets of 10-15 reps going one direction for the first set…
Day 6 Heels
[lesson id=’Q6zYpnIO’] Today do one set of 15 reps for each exercise listed. Drills start at minute 6 and remember if you don’t have a…
Day 4 Heels
[lesson id=’xq7XwR4p’] Today you’ll strengthen the feet again. You’ll practice pointing the foot and transferring weight from foot to foot while walking forwards holding the…
Day 5 Heels
[lesson id=’QaoVaU19′] This is a rest day but I’ve included the walking meditation and I’d like you to watch my Veena’s tips for posture and…
Day 3 Heels
[lesson id=’hJkxLbfi’] Today you’ll rest your feet, but I do want you to watch my videos on What style of heel you might like, how…
Day 2 Heels
[lesson id=’zSRBIznK’] Today we work on getting to know your feet better through strengthening, stretching and massage. For all exercises listed perform 2 sets of…
Walking Meditation
[lesson id=’GpEVspT2′] MEDITATION – Length 10:00 – Items needed: None The mediation begins at minute 2:00 and you may use this at the beginning, end…
Tracing and Edge work Heels Routine STATIC pole
[lesson id=’dpengkO2′] ROUTINE length 1:25 This routine is not suitable for total beginners this is a beginner level 3 Dance. Please make sure you have…
Veena’s Tips for Inverts and Spins in Heels (LIVE LESSON) (FREE)
[lesson id=’hSlvKPRG’] This video will provide tips for Inverts and Static Spins while wearing heels. If you’re on the struggle bus now that you strapped…
Veena’s tips for getting up and down in heels (LIVE LESSON)
[lesson id=’XKW5ElyM’] In this video you’ll learn tips and I’ll demonstration ways for using the toe box when transitioning to the floor, or from the…
Veena’s tips for Heel Tracing and Edge Work (LIVE LESSON)
[lesson id=’DlXPTZnH’] In this video you’ll learn about the parts of the heel/shoe that are used in Tracing and Edge work, along with demonstrations of…
Beginner level 2 Heels Routine STATIC pole
[lesson id=’yI8rgWq4′] ROUTNE length 1:20 This routine is suitable for beginners who have completed my Beginner Level 2 Program! Below you’ll find direct links to…
Veena’s tips for posture and weight transfer in heels (LIVE LESSON)
[lesson id=’00Iipyrq’] This video is packed full of tips for wearing heels while using the best posture for your body. I also have a great…
Veena’s tips for Walking in heels without a pole (LIVE LESSON)
[lesson id=’j99QV24H’] This video will help you master the art of walking in heels without the support of the pole. Learning how to walk in…
Heels floor work mini routine
[lesson id=’wUuF06X7′] ROUTINE length 56 seconds This little routine will allow you to practice a few of the more common tricks that include, heel clacks,…
Foot action in Heels (LIVE LESSON)
[lesson id=’HItRnVPl’] In this video I’ll give you some quick tips for proper foot action (how to move your foot) while wearing dance heels. Don’t…
How to use Heel Clacks Bangs and Floppy Ankles (LIVE LESSON)
[lesson id=’5tio43Ss’] These 3 “tricks” are usually, but not always used during floor work! You’ll be working on these in the heels program and learn…
Street heels verses Pole Heels (FREE)
[lesson id=’uKvdvadc’] I know it’s visually difficult to see how the ball of the foot touches first. But once you try this for yourself, you’ll…
What kind of heel to wear for pole dance (FREE)
[lesson id=’KDmuAAB8′] Let me know if you have any questions! Also, how many times can I say boot? Click here to start my 30 day…
Day 1 Welcome and more Info (FREE)
[lesson id=’eCWgFA8U’] Spread the word, my How to dance in heel’s program is finally ready! If you have questions about what kind of heels to…
No pole
[lesson id=’nL9Ypmvr’] This video will cover a few more reasons why we might train without a pole or take time off for a while. Here’s…
Pregnancy and Pole
[lesson id=’LVZpMEjF’] This video is an example of the guideline I used when I was pregnant. It’s not advice on how every pregnant pole dancer…
Off pole training
[lesson id=’xpwZny1V’] This video will cover when and why you might want to take time away from pole dance. It will also provide ideas on…
Advanced Level Teaching
[lesson id=’flIfGheb’] This video will provide tips and suggestions for teaching students at an advanced level! Here are direct links for Pole combos and my…
Intermediate Level Teaching
[lesson id=’38hUbfDD’] In this video you’ll learn how to work with intermediate students! The ultimate guide to invert series contains 9 demo videos along with…
Beginner Level Teaching Evaluating & Exeptions
[lesson id=’0u0vmDBq’] This video will have helpful tips for teaching beginners of all ranges. Here’s an example of how I teach spins
Beginner Level Class Structure
[lesson id=’zLxN3zOL’] Here is my list of tricks that most people will be able to learn. It doesn’t mean they will be able to do…
Strength and Conditioning
[lesson id=’supGWVp6′] Here’s the list for Strength and Conditioning Here are the links for the Pole a muscle game This is an important video S.O.S…
Fundamental Tricks and Common Mistakes
[lesson id=’10LSpSjS’] Please take some time to look at the links for my tutorials that provide ideas for how to safely teach Cross ankle release…
Fundamental Grips Holds and Spin hand placements
[lesson id=’u6kLJy1l’] You can find video examples for the pole grips listed here
Spotting
[lesson id=’MAnFSGI3′] Did you know that true spotting doesn’t mean putting or helping someone get into a pose? Nope, it’s all about being there incase…
Warm ups
[lesson id=’aYBbDVWB’] You’ll find several routines that can be used as warm ups here. Here’s a link for the floor work section and one more…
Pole Dance Basics
[lesson id=’DIxpphrk’] If you’d like to learn more about flexiblity training click here. If you’re looking for inspiration for pole combos or routines click here…
Signature and Elite Tricks
[lesson id=’J0Hy0xMl’] Here are some questions you can ask yourself to help you figure out if a trick is appropriate for you class level or…
Classification of Elite Pro & Amateur
[lesson id=’ziwQ6I8s’] Most students fall under the Amateur group. As their teacher you’ll need to remind students that Elite pole tricks are not what they’ll…
The history of pole dance
[lesson id=’koZv3lP5′] The skills for Mallakhamb are fascinating Here’s a Chinese pole video to check out. Sadly there isn’t any video or many photo records…
How the Veena Method was Born
[lesson id=’t5E7de59′] This is the story of how and why I developed this method of teaching.
How to use this course
[lesson id=’1csYPxGA’] This course was created for everyone, even if you don’t have a background in fitness! Don’t forget to watch video links I share!…
Welcome! (FREE)
[lesson id=’v5ftCED3′] The majority of this course in now only available to paid members. Big thank you to all of my current and past students,…
Veena’s Tips for Pole Holds (LIVE LESSON) (FREE)
[lesson id=’7yThDPtO’] This video is NOT a full tutorial, and should not be used as a replacement for it. Click here Pole Hold to watch…
10 Holiday Themed Pole Tricks
[lesson id=’9sLJBkd8′] Wishing everyone a happy holiday season. From my family to yours! I’m dealing with sciatica so no pole for me lately. Enjoy this…
Stage pole or Removable pole (FREE)
[lesson id=’8O2GB4hL’] This stage is a first generation X stage lite! Click here for a link to the X stage lite. Click here for the…
Know your limitations (check your Invert)
[lesson id=’IcJX92BD’] I can’t stress enough how important it is to only train Inverts once you’re ready! Working on Inverts before your body is ready…
Invert (Ultimate Guide)
[lesson id=’oN2ScXkP’] Did you know this tutorial is suitable for all levels because I teach positioning from the floor first? This means even brand new…
Chopper (Ultimate Guide)
[lesson id=’J10o8CFC’] In this tutorial I’ll show you a few options for entering into Chopper. The Deadlift is the most advanced and working on this…
Aerial Invert (Ultimate Guide)
[lesson id=’pKdngzSv’] In this tutorial I’ll cover both static and spinning pole, spinning forward and backward. Before working on this tutorial you should have a…
Ways to Invert (LOWER BODY)
[lesson id=’XV0EPIs2′] Here you’ll learn several options for leg positions! Don’t forget not every trick, grip or leg position is right for all bodies. Choose…
Ways to Invert (UPPER BODY)
[lesson id=’Tl5mzDRz’] Body proportions matter when choosing your Invert Grip! You many not use the same grip or method as your friend or myself, we’re…
Exercises and Stretches for Inverts
[lesson id=’9D2wDALn’] Here are the links to the exercises and stretches to work on for Inverts: High biceps curls The ab switch Lying v straddle…
There is more to Pole Dance than Inverts
[lesson id=’Sh65jUwy’] Inverts aren’t everything. Here are direct links to the moves listed in the video: Body waves Hip circles Foot work Shoulder slides Elbow…
Methods for Inverts
[lesson id=’O9jqgELD’] In this video I’ll demonstrate 4 common methods of Inverts. I do not teach the lever or lift inverts at this time. I…
The Invert from Head to Toe
[lesson id=’FS6dzRi4′] Here are some tips for each body part. If you struggle with any of these check out my 30-day Invert program!
Invert DON’Ts
[lesson id=’CEwfhuCE’] Here are your don’ts. Do check out my full Invert and Chopper tutorials if you’d like to fix these common issues.
The Ultimate Guide to Inverts
[lesson id=’DW20LTi9′] Hi there! I’m glad you’re curious about my Inverts guide. Here are a few things you should know. Understand, these videos are tips…
How to Clean a Brass Pole (FREE)
[lesson id=’8HyZJFFp’] Remember, some people like dancing with a pole that is dirty! I don’t clean my pole too often because my skin likes a…
My Secret Tip for Teaching (FREE)
[lesson id=’3AxRfOmC’] This was an unplanned video but I wanted to share it because I think it’s such a helpful tip that I haven’t shared…
Veena’s Tips for Invert to Gemini (FREE)
[lesson id=’5pPtezix’] I often come across pole dancers who focus on the next big trick they want to learn and forget all about using pole…
Spinning Pole Program Welcome (FREE)
[lesson id=’69bTT49D’] This program was designed for all levels, however. I suggest you complete my 30 Day take off program or Beginner level 1 program…
Advanced Level 3 Welcome (FREE)
[lesson id=’T4hSLKfk’] Welcome! This program has been split into 4 weeks, with each week focusing on different pole tricks, spins and targeted flexibility training! Items…
Advanced Level 2 Welcome (FREE)
[lesson id=’K8NzzkGD’] Here’s free information regarding what you’ll be working on during week 1 of this program! This program has been split into 4 weeks…
Adv 3 Week 4 Day 7
[lesson id=’i86i82Wg’] Congratulations on reaching the last level! Begin today with the Active shoulder routine then work on the mounts giving each one 5 tries…
Adv 3 Week 4 Day 6
[lesson id=’bjrfc2Pl’] Rest Day! If you’d like to save the video I’ve shared today go for it. Then you can use it anytime you like.
Adv 3 Week 4 Day 5
[lesson id=’RTUklFJJ’] Begin today with the Hard core warm up then start with the Dragons tail, giving this 3 tries on both sides. Then you’ll…
Adv 3 Week 4 Day 3
[lesson id=’moaTZIZw’] Start today with the Active middle splits routine then move on to the mounts only working on hops for today, giving each mount…
Adv 3 Week 4 Day 4
[lesson id=’4U45GO67′] Rest day! How did the hops go yesterday? Try the pole massage or use the Hand and Forearm MR videos.
Adv 3 Week 4 Day 1
[lesson id=’UQNuLepw’] Today is the start of week 4 where you’ll focus on: Remember I don’t expect you to get these right away or even…
Adv 3 Week 4 Day 2
[lesson id=’won6pUHj’] Active Rest! If you feel up to it give the Beginner no pole workout a try.
Adv 3 Week 3 Day 2
[lesson id=’nkHgpQp1′] Rest Day! Today just watch the Straight edge and Veena’s tips for Forearm grips. Choose which grip you’re going to want to try…
Adv 3 Week 3 Day 7
[lesson id=’qWfq4s1l’] You made it to the end of this week! Begin today with the Shoulder conditioning routine then move onto the Ayesha and Straight…
Adv 3 Week 3 Day 6
[lesson id=’6eh6xqe4′] Rest Day! You might be wondering, why so many rest days? This week we’re really focused on Split grips so it’s important to…
Adv 3 Week 3 Day 5
[lesson id=’r5rN9hqv’] Today start with the Active back routine, then give the Ayesha and Straight edge 2-4 tries and only do both sides if you…
Adv 3 Week 3 Day 4
[lesson id=’I8y7qUMj’] Rest Day! How did yesterday go? Which grip did you choose?
Adv 3 Week 3 Day 3
[lesson id=’9Vuo3K5C’] Today start with the Active middle splits routine then move on to Straight edge practice, just work on getting into your favorite grip…
Adv 3 Week 3 Day 1
[lesson id=’7ePHVKLa’] Today is the start of week 2 where you’ll focus on: Today begin with the Active shoulder routine then today work on the…
Adv 3 Week 2 Day 7
[lesson id=’PyKV8xwb’] This is the last day for this week so you’ll go over all of the tricks from the past few days. Start with…
Adv 3 Week 2 Day 6
[lesson id=’xIHFB8qT’] Today begin with the Hard core warm up then work on your Brass monkey, Janeiro and Tsunami 2 tries, both sides if comfortable…
Adv 3 Week 2 Day 5
[lesson id=’ersPNrWy’] Rest Day! Have you been tracking your progress? Remember you need to push yourself a little bit more each time to see progress.
Adv 3 Week 2 Day 4
[lesson id=’w8c11MP9′] How did your Bass Monkey and Tsunami go yesterday? Today after the Flexy warm up work on the Bow and arrow giving it…
Adv 3 Week 2 Day3
[lesson id=’UZP20g9Q’] Today warm up with the Ball core workout before working on to Brass monkey. I want you to try a few entries but…
Adv 3 Week 2 Day 2
[lesson id=’zlgcCi2W’] Rest Day! Please watch the Brass monkey tutorial in full, choose which entry you’d like to try tomorrow and write down any other…
Adv 3 Week 2 Day 1
[lesson id=’7uzYqaHN’] Today is the start of week 2 where you’ll focus on: Start this session with the Flexy warm up then work on the…
Adv 3 Week 1 Day 7
[lesson id=’q7lpIuTb’] Today begin with the Chest and back routine, then work on the Shoulder mount, Janeiro and Gemini climb giving each trick 3 tries.…
Adv 3 Week 1 Day 6
[lesson id=’EN9xYW0n’] Rest day! Are you feeling sore? Even if you’re not give the Pole massage a try today. Don’t forget to drink plenty of…
Adv 3 Week 1 Day 5
[lesson id=’flV666Cs’] Today begin with the Active Back Routine then work on your Shoulder mount 5 times on each side (if it feels secure). Then…
Adv 3 Week 1 Day 4
[lesson id=’zv6TCyWl’] Rest Day! Just watch today’s video that will demonstrate how to add or stop spinning when inverting. I’ve listed the Pole massage routine…
Adv 3 Week 1 Day 3
[lesson id=’O0u4OxeY’] Today you’ll be working on 2 tricks, but first warm up with the Active back routine. Then give the Janeiro 4 tries on…
Adv 3 Week 1 Day 2
[lesson id=’zl0OAhAn’] Rest Day! Did you know that back mobility is super helpful when working on the Janeiro. It’s more of a bendy trick than…
Adv 3 Week 1 Day 1
[lesson id=’LRDktzOI’] Welcome! Today is the start of week 1 where you’ll focus on: Having the program split into weeks will allow you to come…
Adv 2 Week 4 Day 7
[lesson id=’YOLn12bq’] You made it! How did the program go for you? If you still need some help with tricks like Aerial invert, try the…
Adv 2 Week 4 Day 6
[lesson id=’LBqVtaca’] Today after the warm up Shoulder Mount Routine, give the Iguana 2 Tries on both sides (if comfortable) and the Butterfly Invert and…
Adv 2 Week 4 Day 5
[lesson id=’o0ZWpkv1′] Rest day! Watch my Flexibility hacks video and enjoy a pole massage today!
Adv 2 Week 4 Day 4
[lesson id=’RT17Ovmw’] Today you’ll only be working on one trick. Before training, start with the Shoulder mount strength routine then work on the Butterfly Invert,…
Adv 2 Week 4 Day 3
[lesson id=’Afzg0tof’] Start with the Active front splits routine then If you have the shoulder and hamstring flexibility feel free to try the Iguana mount…
Adv 2 Week 4 Day 1
[lesson id=’kTib4PgB’] Today is the start of week 4 where you’ll focus on: For today begin with the Ball core workout, then give the Shoulder…
Adv 2 Week 3 Day 7
[lesson id=’7Nvr0SBF’] Today you’ll begin with the Active middle splits routine. Then work on the Extended butterfly and Reverse ayesha, giving these 2 tries on…
Adv 2 Week 3 Day 6
[lesson id=’yAw0T3PI’] Today will be a busy day! After warming up with The stands routine, work on either the Pole handstand or Wall handstand give…
Adv 2 Week 3 Day 5
[lesson id=’VfvqhYWu’] How did your Extended butterflies go? Today is a rest day use the Pole massage routine if you have time. You can also…
Adv 2 Week 3 Day 4
[lesson id=’GUC9x664′] Today you’ll be turning your Caterpillars into Butterflies! Start this session with the Active middle splits routine then give the Extended butterfly and…
Adv 2 Week 3 Day 3
[lesson id=’6HD1RnbP’] Today is a rest day! Just watch the videos listed for today and take notes if you like. Did you know you won’t…
Adv 2 Week 3 Day 2
[lesson id=’V5G3hUD9′] How did the Caterpillar climb go for you yesterday? Today begin with The stands routine then work on the Reverse ayesha 3 times,…
Adv 2 Week 3 Day 1
[lesson id=’o8Ch4kxy’] Today is the start of week 3 where you’ll focus on: Today I’ve included two different Handstand tutorials one focusing on using the…
Adv 2 Week 2 Day 7
[lesson id=’GXKEPUBN’] Rest day! Use the Flowmotion routine if you have time. Here’s a link for the Aerial invert if you’d like to take a…
Adv 2 Week 2 Day 6
[lesson id=’r4fvGeOT’] Today you’ll get to focus on the Chopper again. Start with the Active middle splits routine then work on the V invert chopper…
Adv 2 Week 2 Day 5
[lesson id=’wzraB1BM’] Today begin with the Active back routine then it’s time to work on Falling star and Allegra give each trick 4 tries on…
Adv 2 Week 2 Day 4
[lesson id=’MCvKOU4X’] Rest dat! While you rest watch my Tips for Injury care and prevention. How was your Chopper practice yesterday? If you have a…
Adv 2 Week 2 Day 3
[lesson id=’Su0taNdg’] Today you’ll begin to work more with the Chopper invert! Remember, you don’t have to deadlift starting with the hips in front, for…
Adv 2 Week 2 Day 2
[lesson id=’kcdnxqQP’] Active Rest! Today you’ll be working on the Beginner floor routine as your warm up then watch the V invert (chopper) video and…
Adv 2 Week 2 Day 1
[lesson id=’lLzFNoRj’] Today is the start of week 2 where you’ll focus on: Today after your warm up using the Stop the micro bend video…
Adv 2 Week 1 Day 6
[lesson id=’ux1Hr14n’] Today you’ll begin with the Stop the micro bend routine then give both spins Reverse grab and Tuck spin 3 tries on both…
Adv 2 Week 1 Day 7
[lesson id=’nnl3lc0W’] Today you’ll work on all of the moves from this week! Start by warming up with the Level 1 pole strength routine then…
Adv 2 Week 1 Day 5
[lesson id=’uWWc9prp’] Rest day! Give those knee pits a rest and enjoy the Pole massage routine for today. Just watch my Tips for Reverse grab,…
Adv 2 Week 1 Day 4
[lesson id=’Hnt51R1j’] Anyone else love Sythwave music and the Eighties? I do! Today you’ll start with the 80s synthwave workout, then give the Advanced star…
Adv 2 Week 1 Day 3
[lesson id=’bDO1C9hP’] Are you ready to fly? Start today with the Ball core workout then It’s time to give the Flight attendant and Tuck spin…
Adv 2 Week 1 Day 2
[lesson id=’uPfI9fUd’] Rest day! Feel free to do the listed massages with the foam roller or use the Pole massage routine.
Advanced Level 2 Day 1
[lesson id=’do8AOvk1′] Welcome! Today is the start of week 1 where you’ll focus on: For today you’ll begin with the Stop the micro bend routine…
Getting Started Invert Program (FREE)
[lesson id=’WJdDH3YH’] Welcome to my Invert program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with…
Week 4 Day 7 Advanced
[lesson id=’V8ukxtw1′] Congrats on making it this far! I’d love to hear how this program it went for you. Today you’ll start with the Active…
Week 4 Day 6 Advanced
[lesson id=’U04CIlIx’] Rest day! I’m curious if you’re starting to feel more solid and secure in your advanced moves? I’d love to hear how it’s…
Week 4 Day 5 Advanced
[lesson id=’zkJ4xM3J’] Today you’ll be working on improving your leg lines using the Stop the Micro Bend routine. Then you’ll move on to Corkscrew Spin…
Week 4 Day 4 Advanced
[lesson id=’UYJ04lOX’] Today you’ll start with the Sexy legs and abs routine then move on to the Chair spin, give this 4 tries, both sides.…
Week 4 Day 2 Advanced
[lesson id=’0zhLqPp4′] Today you’ll be working on spins! Start with the Active shoulder routine then give the Corkscrew and Chair spin 3 tries on both…
Week 4 Day 3 Advanced
[lesson id=’7WjLD9HN’] Active Rest! If you need to skip today, that’s no problem. If you’d like to see the related lessons, and descriptions that go…
Week 4 Day 1 Advanced
[lesson id=’08yPCIw9′] Today is the start of week 4 where you’ll focus on: Today Begin with the Active Back routine, then work on the Chair…
Week 3 Day 7 Advanced
[lesson id=’CPBG1Pjs’] Today you’ll be working on all of the tricks from this week. Start with the Active front splits routine then work on the…
Week 3 Day 6 Advanced
[lesson id=’ifnukECY’] Today you’ll start with the Active shoulder routine before working on Butterfly and Jade. When training your Butterfly pick 2 grips to work…
Week 3 Day 5 Advanced
[lesson id=’kxvsQSJ7′] Rest day! How are you feeling today? Give the Flowmotion routine a try if you feel ready for it.
Week 3 Day 4 Advanced
[lesson id=’JGPq4ntD’] Today is all about leg flexibility! You’ll begin with the Flexy warm up and If you need to run through the warm up…
Week 3 Day 3 Advanced
[lesson id=’m0xnYIxE’] Today is Butterfly day! Warm up with The stands routine then give the Butterfly 3 tries on both sides (if comfortable) using the…
Week 3 Day 2 Advanced
[lesson id=’9P7lXOWc’] Rest day! I want to remind you if you’re really struggling with the Caterpillar or Butterfly, try the 30 day Caterpillar program then…
Week 3 Day 1 Advanced
[lesson id=’LGRdtoJT’] Today is the start of week 3 where you’ll focus on: Today begin with the Active shoulder routine then move on to the…
Week 2 Day 7 Advanced
[lesson id=’mTrXI7Eh’] Today after using the Active middle splits routine, you’ll have the opportunity to run through all three of the tricks from this week.…
Week 2 Day 6 Advanced
[lesson id=’01zmPjHg’] Today start by warming up using the Shoulder conditioning routine then work on the Figurehead and Advanced Figurehead give each of these 2…
Week 2 Day 5 Advanced
[lesson id=’lYVcRCZe’] Active Rest is your plan for the day! Use the Flowmotion routine and if you feel you need a full rest today, that’s…
Week 2 Day 4 Advanced
[lesson id=’42pP3b8a’] Today is all about Split Grips! Start with the Beginner no pole workout, then for both the Caterpillar and Aerial split grip give…
Week 2 Day 3 Advanced
[lesson id=’mwkxqGla’] Today you’ll begin with the Flexy warm up then move on to the Adv. figurehead, 4 tries on both sides. The remainder of…
Week 2 Day 2 Advanced
[lesson id=’soF6BQq9′] Rest day! How did the new moves go yesterday? If you need a full rest day at anytime go for it, this program…
Week 2 Day 1 Advanced
[lesson id=’1IyX7gdT’] Today is the start of week 2 where you’ll focus on: Today you’ll being with the Active front splits routine. During today’s session,…
Week 1 Day 7 Advanced
[lesson id=’MRnpE5cM’] Today warm up with the Performance ready warm up then practice Hip circles Torso twists Sexy plie 4 times on both sides. How…
Week 1 Day 6 Advanced
[lesson id=’VdZJLIIt’] Rest day! Use the Pole massage routine or try some foam rolling
Week 1 Day 5 Advanced
[lesson id=’uCeyUSZa’] Today warm up with the Active shoulder routine then you’ll be working on the Juliette spin and Superman. Give both tricks 3 tries…
Week 1 Day 4 Advanced
[lesson id=’iygeNbSq’] Active Rest! Today use the Hand and Wrist Strength Routine. Finish with a forearm massage using your pole, or feel free to use…
Week 1 Day 3 Advanced
[lesson id=’6MgZi53Y’] Today start with the Ball core workout, then you’ll work on two styles of Superman, the Superman and Side superman. Give each of…
Week 1 Day 2 Advanced
[lesson id=’jDtyHCtm’] How did it go yesterday? Are you feeling sore and maybe need little self care? If so try the Pole massage routine today.…
Week 1 Day 1 Advanced
[lesson id=’Tt7hG5xq’] Welcome! Today is the start of week 1 where you’ll focus on: For today you’ll begin with the Superman and Juliette Spin giving…
Advanced Level 1 Welcome (FREE)
[lesson id=’DfYCApV2′] Welcome! This program has been split into 4 weeks, with each week focusing on different pole tricks, spins and targeted flexibility training! Items…
Day 30 Takeoff
[lesson id=’WoYzZCMc’] Duration: 00:27:00 Congratulations on completing the Takeoff program! Are you feeling stronger? I’d love to hear from you! Pro tip: Hopefully you had…
Day 29 Takeoff
[lesson id=’FHOHXytI’] Duration: 00:45:45 Today you’ll work on exercises for the lower body and then play around with a few half spins, which will help…
Day 28 Takeoff
[lesson id=’PxlkQN3z’] Duration: 00:23:07 Today you’ll be focusing on conditioning for the upper body. It will not be nearly as intense as yesterday! Pro tip:…
Day 27 Takeoff
[lesson id=’qMC7I7Yn’] Duration: 00:42:53 Today you’ll be focusing on floor work and the always challenging sexy legs and abs routine. It’s ok if you are…
Day 26 Takeoff
[lesson id=’D4FTB8tx’] Duration: 00:44:05 Today you’ll be introduced to several new pole tricks! Pro tip: I’m introducing some new pole tricks so please, please, don’t…
Day 25 Takeoff
[lesson id=’aGkkveDI’] Duration: 00:05:07 Today you’ll rest but I would like you to take a few minutes to watch the beginner static routine, then if…
Day 24 Takeoff
[lesson id=’vAcNcp9S’] Duration: 00:38:31 Today is possibly your first time getting yourself into an upside down (inverted) position! It can be a huge step for…
Day 23 Takeoff
[lesson id=’v0l95yFN’] Duration: 00:24:31 Today you’ll be working on improving your back mobility through massage and stretches, so just follow along and enjoy. Pro tips:…
Day 22 Takeoff
[lesson id=’uTbX7JDS’] Duration: 00:40:07 Today you’ll be training pole transitions, core and you’ll have some fun with floor work too. Pro tip: Remember if you’d…
Day 21 Takeoff
[lesson id=’BtImJ53U’] Duration: 00:31:59 Today you’ll be training your shoulders, which includes a few pole skills that will put you on a path to prepare…
Day 20 Takeoff
[lesson id=’GLzzStdk’] Duration: 00:07:01 Today is an active rest day where you’ll practice pointing the foot and you’ll spend some time massaging the lower legs.…
Day 19 Takeoff
[lesson id=’r0zX1Jcj’] Duration: 00:52:50 Today you’ll be training fundamentals and learning some new pole skills that focus on your core! If you don’t have a…
Day 18 Takeoff
[lesson id=’9YZYE3ZL’] Duration: 00:28:22 Today you’ll be doing a little bit of exercise to get the blood moving and then you’ll enjoy some gentle massage…
Day 17 Takeoff
[lesson id=’5diahiI2′] Duration: 00:44:03 Today you’ll be training pole work and I’ll introduce you to half spins! Here’s the link to the dance video mentioned…
Day 16 Takeoff
[lesson id=’SvTKUDs9′] Duration: 00:52:51 Today I’ll teach you a little bit about stretching versus flexibility training because there is a difference between these two in…
Day 15 Takeoff
[lesson id=’s8TGPCIc’] Duration: 00:42:38 Today you’ll work on fundamentals like pole sits and climbs. Pro tip: Climbing takes time and I never expect anyone to…
Day 14 Takeoff
[lesson id=’qiFwQv0D’] Duration: 00:45:18 Enjoy this rest day for your body, now it’s time to nourish your mind. Pro tip: If you identify with the…
Day 13 Takeoff
[lesson id=’gzklcjNw’] Duration: 00:26:21 How did your workout session go today? Pro tip: Breathing while learning a new skill, lifting weights, or moving our bodies…
Day 12 Takeoff
[lesson id=’yEzSvM7F’] Duration: 00:38:43 Today you’ll be doing exercises and pole work that strengthens your core and lower body. Pro tip: When working on pointing…
Day 11 Takeoff
[lesson id=’H8lmyDTH’] Duration: 00:12:14 Today you’ll be exercising your feet and hands while resting your major muscle groups. Pro tip: Check your workout log before…
Day 10 Takeoff
[lesson id=’CScGbshz’] Duration: 00:37:31 Today you’ll be working on exercises and pole skills that target the core. Fun fact, your core is comprised of far…
Day 9 Takeoff
[lesson id=’8HXKsp0r’] Duration: 00:08:11 Today is a full rest day, but I do have some lovely muscle release (massage) tutorials if you’d like to treat…
Day 8 Takeoff
[lesson id=’irW34D7Y’] Duration: 00:31:25 Today you’ll be working on building strength and learn pole skills that involve your upper body! Pro tip: I’d like to…
Day 7 Takeoff
[lesson id=’ev7Hcxec’] Duration: 00:07:57 Today you’ll be working on hand, wrist and forearm strength. Pro tip: If you’re struggling with some of the exercises or…
Day 6 Takeoff
[lesson id=’dqV2JXDE’] Duration: 00:32:36 Today you’ll be working on abdominals and lower body. Pro tip: Comparing yourself to anyone, including your past self, often leads…
Day 5 Takeoff
[lesson id=’RYv87mZz’] Duration: 00:27:33 Today you’ll be working on conditioning for the shoulders and have some fun with pole walks and tush push. Pro tip:…
Day 4 Takeoff
[lesson id=’p15jrkse’] Duration: 00:35:56 Today you’ll be working on strengthening the feet! Pro tip: An active rest day is a day where you engage in…
Day 3 Takeoff
[lesson id=’Ur3lgiHh’] Duration: 00:35:25 Today you’ll work on scapula and lower body. I’d love to hear how it went. Pro tip: Think of each new…
Day 2 Takeoff
[lesson id=’LbBBtZVY’] Duration: 00:17:31 Today you’ll be working on hands and feet during this active rest day. Pro tip: Eating well is an important part…
Day 1 Takeoff
[lesson id=’zBhdkoHH’] Duration: 00:42:23 Today you’ll work on scapula and lower body! I’d love to hear how it went. Pro tip: The descriptions are where…
Total Beginner Program WELCOME 30 Day Takeoff (FREE)
[lesson id=’khiQvhNs’] Hi there, I’m really looking forward to working with you! This 30-day beginner program was designed for the total beginner who wants to…
Straddle Open
[lesson id=’ChMMwQip’] Straddle opens are really popular and a fun addition to any lying leg work. Check out the related lessons for more help achieving…
Knee slide kick
[lesson id=’PliamTsj’] I’ll show you how to do this with and without knee pads BUT when learning use knee pads!!!! Check out the related lessons…
Knee Pirouettes
[lesson id=’LiTMF5U5′] You need to wear knee pads for this trick! Balance and feeling dizzy is the hardest part of this trick so I’ve included…
Active Middle Splits Routine (LIVE LESSON)
[lesson id=’WtOFXMFt’] FLEXIBILITY – Length 25:00 – Items needed: This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to…
Active Front Splits Routine (LIVE LESSON)
[lesson id=’cRi2w7Ba’] FLEXIBILITY – Length 30:00 – Items needed: This active splits routine will help improve your Front splits and Active front splits for moves like…
Stop the micro bend (LIVE LESSON)
[lesson id=’jqIZAPNe’] STRENGTH BUILDING – Length 20:00 – Items needed: If you struggle with bent knees during inverts, and straddle poses, this routine can make a…
Active Shoulder Routine (Strengthen and Stretch) (LIVE LESSON)
[lesson id=’hNjVXHp1′] FLEXIBILITY and STRENGTH BUILDING – Length 25:00 – Items needed: I’ve designed this workout to improve your shoulder mobility and by doing so you’ll…
Active Back Routine (Strengthen and Stretch) (LIVE LESSON)
[lesson id=’Ci2l09f6′] FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed: This routine was designed to improve tricks like: Twisted ballerina, Janeiro, Allegra, Dove, Ballerina,…
Advanced Guide (FREE)
[lesson id=’mcDyQZCb’] This video offers information on how to use the intermediate tutorials! Let me know if you have any questions! Below are direct links…
Intermediates Guide (FREE)
[lesson id=’pPCBDW7Q’] This video offers information on how to use the intermediate tutorials! Let me know if you have any questions by leaving a comment.…
Beginner Pole Dance Guide
[lesson id=’GwpzoCjM’] Watch this video and start your pole journey today! Feel free to reply in the comments if you have any questions. If you’re…
Getting Started Strength and Conditioning (FREE)
[lesson id=’ZWfUJYHL’] Welcome, I’m so glad you’re interested in starting your pole journey with me! Click here if you’d like to have a look at…
*NEW* Members watch this (Start here)
[lesson id=’UlTCqgHr’] Click here read about three unique ways to use my website and learn about my newest addition, Veena’s Classroom! BEGINNERS START HERE 30…
Getting Started Stretching (FREE)
[lesson id=’3MDHgHro’] Welcome to the Stretching and Flexibility section of my tutorials. Things you’ll need: All stretches and muscle release techniques (MRT) are grouped together…
Single Leg Split Stretch
[lesson id=’okKOhNqD’] This is a wonderful stretch to prep for Middle Splits. Not only that, it’s a great stretch for the side body as well.…
Twisted Shoulder Stretch
[lesson id=’P90oA7b3′] This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTIOD / ROMBIODS
Triceps Stretch
[lesson id=’AvPvephL’] This is a great stretch for after a pole session, this stretch can be helpful to work on when training Advance Ballerina poses…
Lying Twist Stretch
[lesson id=’tveeZkJ4′] Ballerina stretch: Popping and cracking is a normal occurrence, pain is not ok! Muscles Lengthened: LATISSIMUS / ABDUCTORS
Lying Hip Flexor Stretch
[lesson id=’C7ZUg4Cc’] Front split stretch: The main focus is the hip flexor known as the Psoas often referred to as the group of muscles called…
Finger and Hand Stretch
[lesson id=’v810zV3c’] These are great to work on after a warm up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS,…
Foot to Head Stretch
[lesson id=’rhV1jWcg’] Back bending stretch: This is great training for Ballerina (Eagle) on and off the pole. If you’re trying to reach overhead with the…
Sitting Figure 4 Stretch
[lesson id=’Q3YdFvUT’] Front split stretch: Start with this Figure 4 before working on the lying option. Remember that correct body positioning is more important than…
Lying Figure 4 Stretch
[lesson id=’V9VZgURs’] Front split stretch: This is a wonderful stretch to target many muscles of the leg at one time. Remember the version with the…
Shoulder Stretch
[lesson id=’SELbXXcF’] Back bending stretch: This is a nice stretch for the front of the Shoulders and Chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS
Wall Angels
[lesson id=’ct2oWOvm’] You can also do these while lying on the floor. The goal of this “stretch” is more of a movement drill. Working on…
Shoulder and Upper Back Stretch
[lesson id=’TaUmDnSQ’] Back bending stretch: Depending on where tightness is found in the body this might be felt more in the triceps (so I included…
Reverse Shoulder Stretch
[lesson id=’o96jyqlK’] Back bending stretch: This is a stretch for the Spine and Shoulders to help open the body for deeper back bending. Always stay…
Upper Back Stretch
[lesson id=’25ZCkRnn’] Technically you’re stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine). We are lengthening…
Advanced Ballerina Stretch
[lesson id=’AxfLpaHa’] Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio…
Over Under Stretch
[lesson id=’txNSr13N’] Never force this stretch, use a yoga strap if needed. Muscles Lengthened: INTERNAL ROTATORS OF SHOULDERS, TRICEPS, REAR DELT, CHEST.
Shoulder Clock Stretch
[lesson id=’3ZzA4B3n’] I’ll show you how to use the pole or a wall for this stretch. Muscles Lengthened: CHEST, SHOULDERS, UPPER BACK, BICEPS, LATISSIMUS, REAR…
Overhead Stretch
[lesson id=’i7LfPlYT’] If you can hold this stretch with the arms in line with the ears, you’re ready to work on Overhead moves like, Handstands,…
Up and Over Stretch
[lesson id=’SmW6B2uC’] Be sure to take it slow and work only within your range of motion. If this exercise is painful at anytime stop, try…
Press Stretch using Pole or Wall
[lesson id=’FztOivdC’] This is a great stretch to finish your pole session with! Muscles Lengthened: SHOULDERS, LATISSIMUS, FOREARMS.
Forearm Extensor Stretch
[lesson id=’cqhHs481′] This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel this stretch. This…
Forearm Flexor Stretch
[lesson id=’Npjlf4Ab’] As always do these stretches within your range of motion, never force this stretch. To keep your forearms happy, do this stretch after every pole…
Childs Pose Stretch
[lesson id=’hs5VeewI’] This is a wonderful pose to finish any pole or back bending session with. Muscles Lengthened: The muscles along the back side of…
Bridge Stretch (Wheel)
[lesson id=’KDlD3WiY’] Back bending stretch (obviously) Pay close attention to hand placement and how to use the hands and fingers. The yoga block options can…
Camel Stretch
[lesson id=’JC6YFbmA’] Back bending stretch: If you have trouble lifting the head up please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS…
Chest Stretch
[lesson id=’MZI4xyOj’] Back bending stretch: This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased during this stretch.…
Neck Stretches
[lesson id=’nn8VYiTk’] You can do these stretches and exercises any time of day, several times a day if you like. Make sure to perform them…
Shoulder Stand Pike Stretch (Plow)
[lesson id=’fVRgyEHl’] This stretch is known as Plow in Yoga. Many floorwork moves can be done from this position. Try stretching the neck before working…
Bow Stretch
[lesson id=’E6GYfPkk’] Back bending stretch: You’ll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS
Half Bridge Stretch
[lesson id=’nZzRpNZf’] Back bending stretch: This is a great stretch to prefect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened:…
Cobra Stretch
[lesson id=’47unfewH’] Back bending stretch: Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance stretch for this.…
Reverse Bridge Stretch
[lesson id=’GDcwDX1u’] My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK
Sitting Twist Stretch
[lesson id=’a2xlalca’] Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS
Foot and Toe Stretches
[lesson id=’yOXrQmzd’] This one feels so good after wearing heels or dancing on the balls of the feet! These can also be helpful for training…
Z Sit Stretch
[lesson id=’TfmT1awW’] Middle split stretch: A wonderful way to work on increasing hip mobility. This stretch is also very helpful in improving the leg lines…
Pigeon (Deep Lunge Stretch)
[lesson id=’MogplHoD’] Front split stretch: This is another great stretch for working towards Front Splits and open hips. Muscles Lengthened: HIP FLEXORS / PSOAS /…
Lunge (Front splits stretch)
[lesson id=’kyuFsh41′] Front split stretch: This is a classic combination of stretches for working on Front Splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS…
Lying Leg Grab
[lesson id=’ZG988DIv’] Front split stretch: Working on straight legs while using this stretch is great for improving leg lines for Inverts and all moves in…
Standing Pike Stretch
[lesson id=’BpEZjlvF’] Front spit stretch: Remember rounding the back takes the focus off of the hamstrings. Yes, you can stretch hamstrings with bent knees! Muscles…
Sitting Pike Stretch
[lesson id=’5n9eRj1A’] Front split stretch: Remember that feeling the stretch is more important than how far you reach with the hands. Muscles Lengthened: HAMSTRINGS
Deep Calf Stretch
[lesson id=’f6axiooX’] Remember you can use a step instead of the yoga block. Muscles Lengthened: SOLEUS
Lying Outer Thigh Stretch
[lesson id=’d3OMROuz’] Remember if a stretch doesn’t work for your body feel free to skip it. There are many stretches for every muscle group. Have…
Sitting Outer Thigh Stretch
[lesson id=’1Bj9OGEn’] This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS
Lying Butterfly
[lesson id=’H2ihn1hc’] Middle splits stretch: Yes, it looks awkward but it’s effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS
Lying V Straddle
[lesson id=’M6ShsLmq’] Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Sitting V Straddle
[lesson id=’0YFPtUor’] Middle splits stretch: Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles…
Frog Stretch
[lesson id=’k3nZpaii’] Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
Butterfly Stretch
[lesson id=’q9Jl6ybQ’] Middle splits stretch: Muscles Lengthened: ADDUCTORS (GROIN AND INNER THIGHS)
Under Arm Massage
[lesson id=’CIxQNhrr’] This massage feels amazing after training pole holds, climbs or anything where you’ve pulled or held your body weight. The back of the…
Triceps Massage
[lesson id=’7E99dI6s’] This massage is a nice way to relive soreness after push ups or moves like Tush Push or Knee Slides. The triceps are…
Shin Massage
[lesson id=’zKgULy3l’] This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight it can…
Quadriceps Massage
[lesson id=’5qMhuvAs’] This area is wonderful to roll before doing back bending. Quadriceps are made up of four muscles: VASTUS LATERALIS, VASTUS MEDIALIS, VASTUS INTERMEDIUS…
Hip Massage
[lesson id=’SM8Q0Nlm’] This may look like the Quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscle targeted are the…
Hamstring Massage
[lesson id=’i6q2ImGJ’] his massage is a staple of any splits stretch and any move that requires you to keep the legs straight while bending at…
Calf Massage
[lesson id=’rx1iX8QM’] This massage feels so good anytime and it’s great after those long sessions of wearing heels. The Calves are made up of 2…
Back Massage
[lesson id=’aGESj8c6′] This can be done anytime. Remember always avoid your lowest ribs if you turn to the side! Made up of 3 Major muscle…
Adductor Massage
[lesson id=’ZuONAY5T’] This one makes me giggle a bit. This one is great if you’re training for middle splits. Made up of 4 muscles: ADDUCTOR…
Abductor Massage
[lesson id=’ac38bLYH’] Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS MAXIMUS, GLUTEUS MEDIUS,…
Psoas Massage
[lesson id=’DralIX9Q’] This is a wonderful release for the Psoas a commonly tight hip flexor. If using a small ball is too intense, try one…
Low Back Massage
[lesson id=’IIejafcW’] The Iliocastalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (nubbins you feel on the low…
Chest Massage
[lesson id=’Etx7dZKG’] This feels so good before and after Ballerina and Back bending. This massage targets: PECORTALIS MAJOR and PECTORALIS MINOR.
Hand Massage
[lesson id=’AKPgUDI3′] Give this massage a try anytime of day. This is a great massage to end your pole session with before stretching the hands.…
Forearm Massage
[lesson id=’exI97iwA’] This is an important one to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your forearms are composed…
Foot Massage
[lesson id=’H579NJNP’] No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM BREVIS
Pole Certification Advanced 3
[lesson id=’n17ijQSx’] Please submit the listed moves to this email cert@studioveena.com Criteria: Entry, exit, control and form. Please hold all moves for at LEAST 3…
Pole Certification Advanced 2
[lesson id=’PMVUWLU7′] Please submit the listed moves to this email cert@studioveena.com Criteria Entry, exit, control and form. Please hold all moves for at LEAST 3…
Pole Certification Advanced 1
[lesson id=’xq4DK6dC’] Please submit the listed moves to this email cert@studioveena.com Criteria: Entry, exit, control and form. When submitting the Butterfly use whichever grip works…
Pole Certification Intermediate 3
[lesson id=’26FmCoFj’] Please submit the listed moves to this email cert@studioveena.com Criteria: Entry, exit, control and form. Please do not deadlift into the invert! I’m…
Pole Certification Intermediate 2
[lesson id=’CNQbrstr’] Please submit the listed moves to this email cert@studioveena.com Criteria: Entry, exit, control and form. Please note: You can choose to submit either…
Pole Certification Intermediate 1
[lesson id=’SWdBLMDd’] Please submit the listed moves to this email cert@studioveena.com Criteria entry, exit, control and form. Note: the performance climb submissions must demonstrate a…
Pole Certification Beginner 3
[lesson id=’9ONIff4b’] Please submit the listed moves to this email cert@studioveena.com Criteria entry, exit, control and form. Please hold all moves for at LEAST 3…
Pole Certification Beginner 2
[lesson id=’74pByvOu’] Please submit the listed moves to this email cert@studioveena.com Criteria: Entry, exit, control and form. Static spins must complete 2 revolutions, this does…
Pole Certification Beginner 1
[lesson id=’8geA1h75′] Please submit the listed moves to this email cert@studioveena.com Criteria: Entry, exit, control and form, feel free to leave a personal message to…
Pole Certification Welcome and Information (FREE)
[lesson id=’lZt38zES’] Steps to get started: 1. Click on the Get Certified section! If you’re watching this video you’ve already done that😠2. Watch this…
How to cover and decorate your heels (FREE)
[lesson id=’KVyyuk8t’] I made this video 13 years ago and realized many new members might not have seen this before. Let me know if you…
How much space do you need for a pole at home (FREE)
[lesson id=’GyDJPMPs’] I hope you found my options helpful! Check out my other videos, listed below the main video, for more tips on buying a…
What diameter pole should you choose (FREE)
[lesson id=’kN1rOpG2′] There’s so much to think about when choosing a pole, it can be overwhelming. I’d like to help. Not only do you need…
How to bullet proof your shoulders (FREE)
[lesson id=’68zD5Jyh’] This was week for of my VIP plans, it’s an important one so I thought it’s worth sharing again. Click here for a…
Side Sit to Falling Star (Elbow and Knee) Pits
[lesson id=’dRm7G2im’] Here’s the tutorial for this combo enjoy! https://stage.studioveena.com/lessons/view/54892296-061c-4e04-8c79-6da90a9aa0eb
Remi Bridge (knee pit) FREE
[lesson id=’Q6VUuv2p’] The Remi doesn’t have to be the worst pain ever, if you try my method you’ll be glad you did! Here’s the lesson…
Side Sit (knee and elbow) pits FREE
[lesson id=’o4UYq4VH’] Day 12 Side sit! Here’s the tutorial https://stage.studioveena.com/lessons/view/5e7bd54e-33e0-4ced-ab53-2f9bac110005
Gemini to Gemini Switches (Knee pit) FREE
[lesson id=’B7UZb4EA’] Day 11 Outside to outside leg switches, I call them Spinning Gemini Switches! Here’s the lesson https://stage.studioveena.com/lessons/view/54d97c11-0a54-4b63-a91a-41660a9aa0eb More onlookers, watching me lol
Tornado (knee pit) FREE
[lesson id=’jJGqP82p’] Here’s the tutorial for the Tornado https://stage.studioveena.com/lessons/view/547924e8-c0a4-42fd-9910-13190a9aa0eb
Side Spin (Knee pit) FREE
[lesson id=’6E9yXy9x’] Here’s the tutorial for this spin https://stage.studioveena.com/lessons/view/5f03e17f-06ec-4bec-af71-0808ac110005
Ayesha (Elbow) Grip FREE
[lesson id=’4hzitmVw’] Elbow grip Ayesha is my LEAST favorite grip for this move. You can see I have another person who stopped to watch lol…
Tumble (Knee and elbow) Pit FREE
[lesson id=’s0Omy0qY’] I don’t have an official tutorial for this tumble, but I do have a little person breakdown of this move https://stage.studioveena.com/videos/view/52d98789-ef38-4e35-a548-45040a9aa0eb
Teddy (front armpit) FREE
[lesson id=’2QJSMLSu’] Here’s a great Teddy “prep” tutorial with more explanation of grips you can try! https://stage.studioveena.com/lessons/view/5e7e4b15-5058-488a-8708-56e4ac110005
Roxie Spin (Elbow pit) FREE
[lesson id=’se6asBqg’] Such a fun spin created by a SV member many years ago. Here’s the full tutorial https://stage.studioveena.com/lessons/view/5f2c515c-12dc-47ea-a515-2f76ac110005 DONT FORGET TO WATCH THE RELATED…
Elbow spin and Straight edge (elbow, knee pit) FREE
[lesson id=’8YFGBYx7′] Day 4! I’m demonstrating elbow and knee pit grips in multiple ways. Here’s the Elbow doing tutorial https://stage.studioveena.com/lessons/view/562f8fbc-9f08-40f7-88c6-209a0a9aa0eb here’s the genie https://stage.studioveena.com/lessons/view/5f70ed4b-41b4-4fb3-8bcf-5877ac110005 used…
FiguredHead (armpit & knee pit) grip FREE
[lesson id=’rBownpmh’] Here’s a link for the full tutorial. https://stage.studioveena.com/lessons/view/5ecc36fe-c18c-4684-9144-74f8ac110005
Brass Monkey (Knee pit grip) FREE
[lesson id=’seFdpM2p’] Day 2! Brass Monkey is an Adv. level move. If you’re a new pole dancer you’re option is at the end! Full tutorial…
Side to Side (Elbow Pit grip) FREE
[lesson id=’xxzNxfKu’] Day 1 is a nice beginner level Pole Turn. If you need help with the foot placement check out the full tutorial here…
Static pole mistakes (fixed)
[lesson id=’cubuNyZ8′] As a paid member you’ll learn all of these things and a whole let more. Every spin tutorial is taught on static and…
4 Star Moves TAP to go full screen
[lesson id=’ktwbslOA’] 4 different Star Moves. Click the links to see the full tutorials for each. STAR https://stage.studioveena.com/lessons/view/5f2091c8-2e64-45d2-9403-13d1ac110005 SHOOTING STAR https://stage.studioveena.com/lessons/view/5ed54a30-6348-4ca7-b783-3ee6ac110005 FALLING STAR https://stage.studioveena.com/lessons/view/4d36f0f0-4b98-41a1-97b0-48810ac37250 ADV…
20 Tricks and Combos from GEMINI (FREE)
[lesson id=’XXNjyfjZ’] Looking for some training help for Gemini/Outside leg hang? Check out my V.I.P plan https://stage.studioveena.com/lessons/view/6004e896-9204-4ce6-b824-68d1ac110005 And here’s a link for my Gemini tutorial,…
Low pole (Trapped split to Superman)
[lesson id=’Qombdhag’] POLE – ADVANCED Before working on this combo you need to have a really good Pike (hamstring flexibility). Understanding Lateral shoulder rolls and…
Day 14 Ideas to decorate your pole room
[lesson id=’t1Dqf8TQ’] No matter the size of your space there’s always an opportunity to make it feel special. Here are some more ideas. Head over…
Day 13 How to walk sexy
[lesson id=’rmcSVSsH’] It seems silly to practice walking as adults. Yet creating an interesting walk for dance takes practice! This link https://stage.studioveena.com/lessons/view/5e8fcc2a-b6d8-478c-8157-0b65ac110005 has my full…
Day 12 Strip down
[lesson id=’K8yRnlsl’] Stripping requires the removal of clothing, that is it! No pole or anything else is needed. A Burlesque act would be an example.…
Day 11 Ideas for using Props
[lesson id=’E4E0vT76′] What is a prop? It’s any item that you might perform with. You might wear it some of the time like a hat.…
Day 10 Lighting Ideas
[lesson id=’hM3vqDYs’] Lighting for your space can be fun and of course it sets the mood. During the day I love natural sunlight but at…
Day 9 Love notes
[lesson id=’PB0rMefX’] Feel free to use the word YOU instead of I, for some the affirmation of the word you feels more real. You could…
Day 8 Take a Selfie
[lesson id=’0njZEdE5′] If you don’t feel comfortable looking at photos of yourself. Instead wear whatever makes YOU feel sexy and dance around, with our without…
Day 7 Use your hands
[lesson id=’XaYwkGay’] Learning how to touch your body when dancing can be awkward and something no everyone even thinks about. Explore different ways to draw…
Day 6 TickTock Legs
[lesson id=’v9TyRZmE’] Day 6 Tick Tock legs tips! What’s the main takeaway? Keep👠knees👠togetherðŸ‘! Another big factor for tick tock legs is how much…
Day 5 Find your smile
[lesson id=’TtymynHl’] One of the best ways to draw people into a performance is to smile and make eye contact. This takes practice, because when…
Day 4 Wall Dancing ideas
[lesson id=’4winrNuJ’] Wall dancing is a neat way to start working with heels because you can use the wall for support like your bestie! Push…
Day 3 DIY Sugar Scrub
[lesson id=’fkmc9hFJ’] Day 3 DIY sugar scrub!! This is a simple way to treat yourself and prep your skin for pole. Feel free to use…
Day 2 Twerking tips
[lesson id=’rmgz9LuR’] Hi guys welcome to day 2! Remember it takes time to develop the mind body connection for moving those glutes! Doing exercises that…
Day 1 How to dance with a feather boa
[lesson id=’Pqopkw1i’] Hi guys! This is day 1. If you don’t have a boa at home, try using a scarf or anything long and light…
Veena’s Tips for Ayesha (LIVE LESSON)
[lesson id=’uN2hjvTq’] Let’s discuss common mistakes pole dancers might make when learning the Ayesha. This video covers: Have you been trying to do the Ayesha…
Advanced Gemini or Brass Monkey to Bow and Arrow
[lesson id=’mjfVnibr’] COMBO – ADVANCED I strongly suggest working on Bow and arrow from Cross knee or Cross ankle if this is your first time.…
How to Avoid or add Spin to your Invert (LIVE LESSON) (FREE)
[lesson id=’03IkF8t8′] This video was done live for Facebook when the lockdowns first started so I said “f*ck it” and wore my pajamas. I hope…
Veena’s Tips for Shoulder mounts (FREE)
[lesson id=’voHfxFyF’] In this video you’ll learn tips and suggestions to help improve your Shoulder mounts. I’ll also demonstrate options for hand placement and leg…
Top 10 Must Know Pole Moves (FREE)
[lesson id=’gtxihqZg’] These 10 moves will allow you to learn hundreds of moves that stem from these fundamental tricks. Fundamental doesn’t mean beginner, it means…
How to create temporary studio flooring (FREE)
[lesson id=’7GRBxOE1′] I have lived in rentals for most my pole career. I’ve done my share of filling holes in many ceiling where the pole…
Veena’s tips for common Split Grips (FREE VERSION)
[lesson id=’G2C5mr8k’] In this video I’ll discuss 4 different split grip options. I’ll provide several different angles and view points to help you understand what…
30 day Ab CHALLENGE (LIVE LESSON) (FREE)
[lesson id=’PIKwGL3a’] Tried of bent legs, sloppy inverts, and feeling weak? Here is a wonderful way to challenge yourself and strengthen your core. Feel free…
Advanced Dreamy Bow and arrow routine SPINNING pole
[lesson id=’uTal5XHq’] ROUTINE length 1:00 This flowing spin pole routine is a beautiful way to work with the Bow and arrow! Direct links for all…
Sit up Spin down Combo
[lesson id=’Jc1oV2iS’] You’ll need a solid Pole handstand and Cross ankle release or Cross knee release for this STATIC pole combo.
Intermediate Rocket Ship SPINNING pole routine
[lesson id=’F79jv5Nj’] ROUTINE length 1:00 I’ve labeled this as Intermediate level but a strong beginner can work on this as well. The song is Rocket…
Advanced Leg hangs SPINNING Pole Routine
[lesson id=’2ddwO9i8′] ROUTINE length 1:10 This is a dreamy spinning pole routine with a focus on leg hangs and you’ll also learn some helpful tips…
Inter/Adv You and Me STATIC Routine
[lesson id=’Ud7f7Ab8′] ROUTINE length 2:10 A strong Intermediate level dancer could work on this routine, but because there’s a Split grip to Ballerina and Shoulder…
Beginner You and Me STATIC pole Routine
[lesson id=’J0l8mMTU’] ROUTINE length 2:08 I really love this song, I hope you enjoy dancing to it as much as I did. The song is…
Getting Started Caterpillar Program (FREE VERSION)
[lesson id=’kn6FnmuM’] Hi and welcome to my Caterpillar program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide…
Getting Started Shoulder Mount Program (FREE VERSION)
[lesson id=’3s9D8dND’] Welcome to the Shoulder mount program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you…
Veena’s Tips For Crucifix (FREE VERSION)
[lesson id=’LqiEgNO4′] This FREE Veena’s tips video is packed with helpful tips and exercises to improve this very fundamental pose. Remember for full instruction on…
Inter Pro 3 Day 18
[lesson id=’Do97rUwM’] Day 18. You’ve made it to the last day of the Intermediate level so if you haven’t yet, go take a look around…
Inter Pro 3 Day 17
[lesson id=’oeyafXe8′] Day 17. Today is a rest day! As a pole dancer you don’t have to love or do every single trick or style…
Inter Pro 3 Day 16
[lesson id=’1hMKrQAs’] Day 16. You’ll be working on handstands today but if you find handstands are not your thing, feel free to skip those and…
Inter Pro 3 Day 15
[lesson id=’OIzuzpEd’] Day 15. Warm up with the Performance ready warm up then work on your Butterfly using the grip you like best, and Flatline…
Inter Pro 3 Day 14
[lesson id=’uypfvDMj’] Day 14. Today is a rest day, use the Pole massage routine and watch my Veena’s tips for injury care and prevention video…
Inter Pro 3 Day 13
[lesson id=’YBvYWSjE’] Day 13. I want to remind you again that If you’re on the struggle bus with the Caterpillar move after finishing this program…
Inter 3 Day 12
[lesson id=’DegPcpC0′] Day 12. Today you’ll be working on the V invert/chopper again, if you’re not there yet, no worries you can work on the…
Inter 3 Day 11
[lesson id=’KQRO0CzI’] Day 11. Today is a rest day! Just watch today’s video Veena’s tips for chopper and take notes if you like because tomorrow…
Inter 3 Day 10
[lesson id=’bi4l8TOV’] Day 10. How did your split grips go yesterday? If you could only hold for a split second don’t worry that’s normal unless…
Inter 3 Day 9
[lesson id=’QaRe5sSt’] Day 9. Today I’d like you to watch the Easy Up lesson before warming up with the Easy beginner warm up. Karate kid…
Veena’s tips for common Split Grips (LIVE LESSON)
[lesson id=’VISllwrw’] In this video I’ll discuss 4 different split grip options. I’ll provide several different angles and view points to help you understand what…
Inter 3 Day 8
[lesson id=’81FXtNRb’] Day 8. It’s a rest day! Today watch Veena’s tips for split grips. Have a nice relaxing day.
Inter 3 Day 7
[lesson id=’STML2Rc9′] Day 7! Today you’ll be working on Handstands, but before that warm up with the Performance ready warm up or feel free to…
Inter 3 Day 6
[lesson id=’EBGnT72K’] Day 6. I’d like you to think of this program as introducing you to new tricks. Simply getting familiar with them, but not…
Inter 3 Day 5
[lesson id=’4W1HUSz3′] Day 5. Today is a rest day! If you’re feeling super tired and your energy level doesn’t increase during the few 10 or…
Inter 3 Day 4
[lesson id=’epPUE9ni’] Day 4. Remember, no worries if you don’t get these new tricks right away. The Caterpillar can be challenging, which is why I’ve…
Inter 3 Day 3
[lesson id=’MEw5vMEN’] Day 3. Before starting I want you to understand, when working on the Skater make sure you’re legs are nice and tacky or…
Inter 3 Day 2
[lesson id=’UGzXU3Gx’] Day 2. Today is a rest day. How did your Ballerina go? Do you have a favorite one? Remember even if you only…
Inter 3 Day 1
[lesson id=’fZbqe7jI’] Day 1. Who’s ready for Intermediate level 3? Feel free to day hello in the comments if you’d like to interact with me…
Intermediate Level 3 Welcome (FREE)
[lesson id=’bI9tjG2k’] Welcome to your intermediate level 3 program. This is an 18 day program that will focus on more challenging intermediate tricks, static pole…
Core strength VIP plan – NO POLE NEEDED (FREE)
[lesson id=’9FPR6luG’] Are you looking to increase your core strength? I’d love to help. If you’re not a paying member click here for access to…
Inter 2 Day 14
[lesson id=’pzQ2RpH9′] Day 14. Today is your last day! If you feel like your inverts need some work, head over to the 30 day invert…
Inter 2 Day 13
[lesson id=’cWM5odhd’] Day 13. Today is a full rest day. It’s interesting how sometimes a trick or movement just clicks, this will happen for some…
Inter 2 Day 12
[lesson id=’2W2fzmGu’] Day 12. Today begin with the Easy beginner warm up, then you’ll be revisiting Hip holds and Inverted lotus giving these 4 tries,…
Inter 2 Day 11
[lesson id=’Kq8EvqYc’] Day 11. Today it’s back to leg hang practice! Warm up, then give the Gemini and Star 8 tries on both sides then…
Inter 2 Day 10
[lesson id=’3dV51W1p’] Day 10. Today is a full rest day! How did the combos go yesterday? I’d love to hear from you.
Inter 2 Day 8
[lesson id=’gN41WrYl’] Day 8. You’ve made it to week two! Begin with the Core conditioning routine then, for your Invert, practice all 3 steps first,…
Inter 2 Day 9
[lesson id=’W8Xxu2gO’] Day 9. Today you’ll be practicing The doll, Inverted thigh Hold and two combos! Warm up with the Express warm up then move…
Inter 2 Day 7
[lesson id=’Zng76hXf’] Day 7. Today you’ll have the opportunity to work on two beautiful tricks, Side v and Shooting star. Warm up with the Shoulders…
Inter 2 Day 6
[lesson id=’PZfzOH7k’] Day 6. Today is a rest day but next week you’ll start working on some fun combos. Today get your rest, take a…
Inter 2 Day 5
[lesson id=’BEMtusa0′] Day 5. Today you’ll focus on using the inner thigh to hold yourself on the pole. Begin this session with the Lower body…
Inter 2 Day 4
[lesson id=’2gvgVTNv’] Day 4. Today you’ll be training two leg hangs. Don’t worry if you can’t invert, you can use the No Invert option for…
Inter 2 Day 3
[lesson id=’AFEe8hUi’] Day 3. Today is a rest day! Please understand, it’s not expected that you’re able to do every trick that’s listed the first…
Inter 2 Day 2
[lesson id=’BrXVAcoN’] Day 2. Today you’ll work on two new moves but before that, warm up with the Easy beginner warm up. The doll 3-6…
Inter 2 Day 1
[lesson id=’vv1UsGes’] Day 1. Welcome to your first day of intermediate level2. I want to remind you that if you’re struggling with inverts it’s ok…
Intermediate Level 2 Welcome (FREE)
[lesson id=’yuPCACAO’] In this program you’ll focus on inverts and more fundamental intermediate tricks and combos. If you’re still having a hard time inverting after…
Fan Leg Invert
[lesson id=’ggPCMsIK’] COMBO – ADVANCED This video was done on a static pole. I suggest wearing shoes to protect your toes when learning this as…
Inter 1 Day 28
[lesson id=’JbL3q1FJ’] Today is the last day of intermediate level 1! In Level 2 we’ll start working with inverts. For today just watch the Invert…
Inter 1 Day 27
[lesson id=’G5qq0hwI’] Day 27. It’s time for the Elbowstand sit up, I love using this trick to get back up on the pole from off…
Inter 1 Day 26
[lesson id=’mGnXbqPG’] Day 26. Rest day again. There are only two days left! In level 2 you’ll begin to work on new tricks, inverts and…
Inter 1 Day 25
[lesson id=’gPDZDVw0′] Day 25. Today you’ll work on laybacks again. How did they go for you last time? Where you find one felt better than…
Inter 1 Day 24
[lesson id=’qp6mWo1V’] Day 24. Today you’ll be giving the full elbow stand a try! Watch the Elbow and forearm flip over video before warming up…
Inter 1 Day 23
[lesson id=’W1A8x4Zb’] Day 23. Rest day! Did you know you can fake the look of being more flexible than you are? Watch my Veena’s flexibility…
Inter 1 Day 22
[lesson id=’5LK9YYlq’] Day 22. Today you’ll practice the plank again. Then it’s time to work on 2 new moves the Cross Knee Release and Cross…
Inter 1 Day 21
[lesson id=’YL03DeSV’] Day 21. Today is a full rest day. I want you to remember something, when you work on combos think of these as…
Inter 1 Day 20
[lesson id=’ft9Uaapt’] Day 20. Today it’s back to The stands routine this is the warm up and you’ll work on a few spins too. Carousel…
Inter 1 Day 19
[lesson id=’V3bYFIhN’] Day 19. Today you’ll only work on one spin, along with the fun combo and plank. Begin with the Core conditioning routine as…
Inter 1 Day 18
[lesson id=’SdpfqK90′] Day 18. Rest day again! Make sure this is a full rest day to allow your body to recover and please feel free…
Inter 1 Day 17
[lesson id=’jRb7lzM0′] Day 17. Today is all about spins! As always you can choose to do the static or spinning pole versions. Warm up with…
Inter 1 Day 16
[lesson id=’bGy7N2tG’] Day 16. Today you’ll be revisiting some tricks again so now is a good time to take a mental note, or look over…
Inter 1 Day 15
[lesson id=’fM6gr06Z’] Day 15. Rest day toady! Need more one rest day in a row? Go for it! As long as you don’t take a…
Inter 1 Day 14
[lesson id=’UFsdJDZN’] Day 14. Today you’ll be working on the 2 hand plank along with some spins. Start today with the Shoulder conditioning routine. Two…
Inter 1 Day 13
[lesson id=’gupDmoEO’] Day 13. Today is a rest day. How’s everything be going for you? Are you getting closer to a reverse elbow or handstand?…
Inter 1 Day 12
[lesson id=’HwMLY0gt’] Day 12. Today it’s time to revisit moves you’ve worked on earlier in the program. Your warm up for today will be conditioning…
Inter 1 Day 11
[lesson id=’n4C3yKTJ’] Day 11. Today is a rest day! I’d like you to watch my Veena’s tips for Injury care and prevention this video can…
Inter 1 Day 10
[lesson id=’3MEdvkag’] Day 10. Today you’ll work on a few spins and you’ll give the spin dismount a try! First start by warming up with…
Inter 1 Day 9
[lesson id=’v0EdohJc’] Day 9. Today you’ll start with the Ticktock leg routine as your warm up. Then it’s time to practice either the reverse elbow…
Inter 1 Day 8
[lesson id=’8suNOR3o’] Day 8. Today is a rest day. You’ve make it to your second week! I’m so excited to be sharing more intermediate tricks…
Inter 1 Day 7
[lesson id=’SuRTr6XD’] Day 7. Today you’ll be working on side climbs and spins! Before your warm up watch my Veena’s tips for Side climb if…
Inter 1 Day 6
[lesson id=’V0bOjW6v’] Day 6. Today you’ll work on a few more grips and begin training elbow and handstands. Don’t stress if you can’t do either…
Inter 1 Day 5
[lesson id=’Qau3nO13′] Day 5. Today start with the Basic warm up then you’ll be working of spins and a fun exit for the fireman. You…
Inter 1 Day 4
[lesson id=’GWQxBHiT’] Day 4. Today you’ll try the grips you watched on the first day and then you’ll do some conditioning for the lower body.…
Inter 1 Day 3
[lesson id=’2QsPcaoo’] Day 3. Rest day today! How did your first 2 days go? I’d love to hear from you! Give the Pole massage a…
Inter 1 Day 2
[lesson id=’MGbu0ls2′] Day 2. Today you’ll be working on your climbs, a barrel roll and some spins. You can choose to work on static or…
Inter 1 Day 1
[lesson id=’yajvU8U1′] Day 1. Today you’ll familiarize yourself with common intermediate grips! After watching the Energy tips video and grips videos, do the exercises in…
Intermediate Level 1 Welcome (FREE)
[lesson id=’murKyOxn’] This 4 week program was designed to introduce you to intermediate level pole work. I want to stress that I don’t expect everyone…
80s Synthwave Workout (LIVE LESSON)
[lesson id=’Q6PuQNxC’] STRENGTH BUILDING – Length 25:00 – Items needed: Pole This 80’s inspired routine will focus on cardio/aerobics and legs so grab your leg warmers…
20 Strength Building Pole Moves (FREE)
[lesson id=’VVwbCFgx’] 20 pole moves that build strength! You can find tutorials for these tricks and more in my tutorials section of the website.
Beginner 80’s Dance Routine STATIC pole
[lesson id=’CaiGP7XW’] ROUTINE length 1:20 Welcome to the 80’s I hope you have as much fun with this routine as I did. You’ll find 3…
Flexy Warm Up (LIVE LESSON)
[lesson id=’kfGLSZXp’] WARM UP – Length 15:00 – Items needed: Chair or Door jam. Pole (optional) This warm up is perfect for when you’re ready to…
14 Pole Climbs (FREE)
[lesson id=’3gxAqOgF’] Looking for different ways to climb your pole? Give some of these a try and if you need help I’ve shared 12 of…
Adv Handstand Combo
[lesson id=’pGwj70IY’] POLE – ADVANCED – COMBO Of course you’ll need to have already been working with handstand before trying this one. Knowing the Reverse…
Day 30 spin pole
[lesson id=’gKuyl07M’] Day 30, whoot, you made it! For our last day I’m sharing some quick tutorials I made for an old Instagram challenge. Have…
Day 29 spin pole
[lesson id=’VEzPHEPv’] Today is a rest day! If you haven’t tried it, give the video I shared a go. Let me know how you like…
Day 28 spin pole
[lesson id=’cmjO18ax’] Ayesha time! First warm up using the Express warm up. If you haven’t watched my tutorial yet, please do this before working on…
Day 27 spin pole
[lesson id=’y615Wm34′] Today is a rest day! I’m curious, have you tried any of the internal nausea treatments I mentioned? Did any of them work?
Day 26 spin pole
[lesson id=’VMOA5l3n’] Shoulder mount practice! I don’t want you to worry about doing the Ayesha today, just do the shoulder mount along with me. You’ll…
Day 25 spin pole
[lesson id=’WdBhH60T’] Today is a rest day! Treat yourself with the Pole massage routine! See you tomorrow!
Day 24 spin pole
[lesson id=’vgnIVMGz’] Brass Monkey practice! The Brass monkey can really be tough on your knee pits so keep your attempts to 5 per side, that’s…
Day 22 spin pole
[lesson id=’nCCSePNl’] Butterfly practice! If you’re an advanced dancer feel free to try all of the butterfly variations. Otherwise choose whichever Butterfly feels most secure.…
Day 23 spin pole
[lesson id=’wydw9jHo’] Today is a rest day. Try this mediation to help you improve on your pole skills, if you like.
Day 21 spin pole
[lesson id=’LOIL5WBc’] Superman practice! Begin today with the Hard core warm up. If you’re not familiar with my Superman tutorial please watch it. Do no…
Day 20 spin pole
[lesson id=’37ep9Ll4′] Today take some time to watch Spinning pole drill #6, just watch so you’re familiar with it for tomorrow.
Day 19 spin pole
[lesson id=’ys8puLQx’] Today you’ll work on leg hangs! Please make sure you’re legs are nice and tacky before you work on these tricks. I’ve included…
Day 17 spin pole
[lesson id=’yh2yZcGb’] Today I’d like you to revisit 2 laybacks, Cross knee and Cross ankle release. Timestamps for the spinning pole instructions are CKR 6:26…
Day 18 spin pole
[lesson id=’g0MZDMST’] Today is a rest day! Are you still feeling really dizzy? I suggest recording yourself so you can see if you’re moving sloooowly…
Day 16 spin pole
[lesson id=’uZ2HVvRI’] Rest or Spin! If you’ve chosen to spin today start with the warm up. Then give any spins that are in your level…
Day 15 spin pole
[lesson id=’wxFQ1NWv’] Today you’ll work on Aerial inverts! Beginners can follow along with todays drill as I have options for you to work on, no…
Day 14 spin pole
[lesson id=’78OY6NcI’] Today is a rest day. Here’s a helpful tip. If your not comfortable with a move on static don’t try it on spin…
Day 13 spin pole
[lesson id=’tB8eZVzD’] Today you’ll be working on inverts on spinning pole! Don’t forget to practice your gaze and you may find that once inverted, you’ll…
Day 11 spin pole
[lesson id=’dSublhTZ’] It’s time for Planks and Laybacks. Beginners choose beginner level moves like sits, climbs, forearm sit or beginner level spins to work with.…
Day 12 spin pole
[lesson id=’Sn8WHMaD’] Take a break today. Are you started to feel less dizzy and more in control? We’ll begin working with Inverts soon, beginners can…
Day 9 spin pole
[lesson id=’ixydDJ8e’] Today you’ll learn how long a pole should be held. I want to remind you, don’t forget to breathe! Holding your breath tends…
Day 10 spin pole
[lesson id=’CsZOQhuA’] It’s time for an active rest day. You’ll work through the Flowmotion routine, no warm up is needed! Remember you can click on…
Day 8 spin pole
[lesson id=’HTs1ZEuC’] Today is a rest day. If you’re not sure how to check if your pole is too tight or not tight enough, watch…
Day 7 spin pole
[lesson id=’Of6dT0oe’] I want to remind you that this program is designed to accommodate multiple levels of ability so it’s important to choose the tutorials…
Day 6 spin pole
[lesson id=’f78IawpB’] Rest day! If you need a refresher watch drill #1 again. Just watch for today.
Day 5 spin pole
[lesson id=’y65ejicX’] Today is all about climbs! Warm up using the Express warm up. Then choose 2 or more climbs to work on. Beginners stay…
Day 4 spin pole
[lesson id=’f591rm2f’] Today is a rest day! Were you able to find a gaze that works for you? It might not be perfect right away…
Day 3 spin pole
[lesson id=’mN6GH6CG’] Today you’ll learn 3 ways to stop that pesky dizzy feeling! Warm up with the Easy beginner warm up first, then move on…
Day 2 spin pole
[lesson id=’3xct3i7S’] Today is an active rest day. Do the Quick Hip and glute routine no warm up is needed. Then finish with the Flowmotion…
Day 1 Spin pole
[lesson id=’fRjiF64U’] Today you’ll start by watching my Veena’s tips for spinning pole. Then move on to the tutorials listed below the main video. Don’t…
Spinning Pole Nausea Tips (LIVE LESSON) (FREE)
[lesson id=’NpDqg3FE’] Are you ready to acclimate your body to spinning and learn how to control your momentum, creating longer spins and beautiful lines. Click…