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…
Category: Favorites
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 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 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…
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 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 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…
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 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 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 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…
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…
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…
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…
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 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 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 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 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 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…
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 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 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…
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 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 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 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 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 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 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,…
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…
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…
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,…
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.
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…
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…
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…
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:…
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 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…
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…
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 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 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 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…
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…
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
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…
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…
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 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.…
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 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 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 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 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 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 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…
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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…
Spinning Pole Drill 5 (LIVE LESSON)
[lesson id=’AmpDFib3′] This drill is for training your Aerial inverts on spinning pole. Please work on the V invert/Chopper and Aerial invert before this trying…
Spinning Pole Drill 4 (LIVE LESSON)
[lesson id=’OhGmhhKB’] Today you’ll be working through Inverts starting from a standing position on spinning pole. Please make sure you’ve working on drills 1-3 before…
Spinning Pole Drill 3 (LIVE LESSON)
[lesson id=’QS0NT4yW’] Today just breathe, slow down and relax. Try counting to 3 slooowly or try counts of 8 to the music you’re listening too.…
Spinning Pole Drill 1 (LIVE LESSON)
[lesson id=’695EeVyO’] This video will help you figure out which gaze works best for you while using a pole sit! It might be a combination…
Spinning Pole Drill 2 (LIVE LESSON)
[lesson id=’mbjA6uHQ’] After a warm up follow along with me! Please be sure to watch the Thigh Rest and Butterfly invert if you’re an advanced…
Veena’s Tips for Spinning Pole (LIVE LESSON)
[lesson id=’8CFshsYe’] Oh spinning pole, when it’s done right it can look and feel magical. When it’s done wrong, it can feel like you’re holding…
Veena’s Tips for Spinning Pole (LIVE LESSON) (FREE)
[lesson id=’eCJJ5sZp’] When done right it can look and feel magical. When it’s done wrong, it can feel and look like you’re holding on for…
Flexibility hacks! (FREE)
[lesson id=’Cx2EstNV’] Here are my secrets for making the most of the flexibility you have. You’ll find modifications for several popular pole, chair and floor…
Tips for Creating a Routine (FREE)
[lesson id=’GIPg5sSo’] I’ll share 5 steps and 5 Tips! Let me know how it goes for you! If you’re looking for some inspiration, click here…
Homemade Grip aid Recipe! (FREE)
[lesson id=’NmnBHSmx’] Today I’m sharing my favorite grip aid recipe and pairing it with another common grip aid, creating a super grip concoction. These two…
4 Crazy things that can help your grip (FREE)
[lesson id=’HNCY3Sja’] Learning proper technique and building strength is a must and doing so will help you with slipping. However, even if you have great…
Static Advanced Pole Combo
[lesson id=’zB6d9lHF’] Here’s an advanced static pole dance combo to try. If you give this a try let me know, I’d love to hear from…
Beginner STATIC Pole ROUTINE! (FREE version)
[lesson id=’jzTy5TRP’] Thank you for watching my free routine. This is an example of one of my beginner level routines, however, please keep in mind…
Body Waves with Leg Wave (FREE)
[lesson id=’a2lGU87K’] A member had a question about adding leg kicks or waves to a body wave, so I made a little video, I hope…
Low V
[lesson id=’LwpRESJP’] I call this move a Low V. It’s a fun way to move from standing to the floor, making this a great transition…
Rocketman and Yogini
[lesson id=’eTR4wxKe’] This tutorial will cover proper points of contact with a focus on protecting the ribs allowing you to determine if this move is…
8 Pole finishes Reviewed (FREE)
[lesson id=’ofcLtE1v’] If you have a nickel allergy do not use Chrome, try Stainless steel instead. Good uses for the wrap are: Note: if you…
Veena’s Tips for Crucifix (LIVE LESSON)
[lesson id=’IKufhmXW’] This video is packed with helpful tips and exercises to aid in improving this very important pose. Remember for full instruction on the…
Flight Attendant (Eros)
[lesson id=’FwUVWwiS’] In this video you’ll learn the Flight attendant and a Baby brass bridge! I’ll cover static and spinning pole skills! Always work on…
10 Superman Entries (FREE)
[lesson id=’o6uWoiWb’] For help with the Superman trick please watch my full length tutorial here. It contains Filled full instructions, slow motion and multiple angles…
Shoulder Super Invert
[lesson id=’s2aRbN0Z’] The Shoulder super invert requires you the have a solid Veena grip and the ability to perform all of the other shoulder moves…
4 EASY moves For Grip Control (Free version) STATIC POLE
[lesson id=’eM1HgAwh’] This free version does not include all of the related tutorials that are always included with every routine I teach. Work on these…
Day 14 Level 3
[lesson id=’1f5wffdA’] It’s the last day! Congratulation on all your hard work! Today is an active rest day. If you haven’t already tried the side…
Day 13 Level 3
[lesson id=’F8bCMkLv’] Today is full of combos and the School girl routine. Remember if you’re struggling to get the routine, no worries, these things take…
Day 12 Level 3
[lesson id=’zaFWo1Nk’] Today is an Active rest day. You’ll run through the Body wave, Reverse body wave, Hip circles and Hip waves. Then take some…
Day 11 Level 3
[lesson id=’bhWikZsy’] Today is another full fun day! Start with the Easy beginner warm up, then move on to the Grip control routine. After you’ve…
Day 10 Level 3
[lesson id=’wDE5s1vQ’] Full rest today! We did so much yesterday, how did it go? Keep in mind I don’t expect you to remember or be…
Day 9 Level 3
[lesson id=’EpvNZmdf’] Today you’ll begin with the Performance ready warm up. Then it’s time for Fan legs practice, try all the grips at least once…
Day 8 Level 3
[lesson id=’8Yl5E6dz’] Active rest day! You’ve done the foot conditioning routine, today let’s do the Hand and wrist strength routine.
Day 7 Level 3
[lesson id=’b0eE4TuZ’] Today is a fun day! Warm up with the Shoulder conditioning routine. Then move onto the School girl routine 2. Practice the routine…
Day 6 Level 3
[lesson id=’O6BxXkGh’] Today is an active rest day, and next week you’ll focus on combos! Do the Foot strength routine and take some time today…
Day 5 Level 3
[lesson id=’kRL3s43i’] Today you’ll work on grip control! Begin with the Express warm up. After that move on to the Grip control routine. Run through…
Day 4 Level 3
[lesson id=’s2nC15GO’] Today is Active rest. You’ll be keeping things loose with some Hip circles, Hip waves, Cross steps, and Figure eight drags. No need…
Day 3 Level 3
[lesson id=’qb8QaGaw’] Today you’ll start learning a routine! Begin with the Easy beginner warm up. Move on to Fan leg practice, try all the grips…
Veena’s Tips Beginner Level 3 (LIVE LESSON)
[lesson id=’EBzuuqz1′] These are my tips for your Level 3 beginner program. This program was made for once you’re comfortable with most beginner moves we’ve…
Day 1 Level 3
[lesson id=’hoqEiNlM’] Let’s get right to it! Warm up today with the Performance ready warm up. Move on to Pole sit practice and I want…
Level 3 Welcome
[lesson id=’eqswTUE9′] Welcome to your Level 3 beginner program. This program was made for those who are comfortable with most beginner tricks that already worked…
Day 14 Level 2
[lesson id=’BJ6J7sdR’] You made it to the last day! Whether it took you a month to complete or 2 weeks you’ve covered a lot! Be…
Day 13 Level 2
[lesson id=’k63TRjI2′] You have one day left! Today is all about core again. Start with the Hard core warm up. Then move on to Body…
Day 12 Level 2
[lesson id=’SQC8rE1s’] It’s time for another active rest day. Remember you can take today off if you like. If you’re ready, continue with training the…
Day 11 Level 2
[lesson id=’NP7d6dGb’] Today you’re going to target the lower body. Starting with the Ticktock leg routine as the warm up. Move on to Elbow stand…
Day 10 Level 2
[lesson id=’pw3QHuAt’] Today you’ll have a look at some flow drills to try. Start with the first flow drill, then work on this flow drill…
Day 9 Level 2
[lesson id=’0OWpSEHu’] Today is going to target your core. Start with the Core conditioning routine this will be the warm up. Move on to Standing…
Day 8 Level 2
[lesson id=’rAI4chZ6′] Active rest day! Remember if you need a full day off go for it. If this program takes you s 30 days instead…
Level 2 Pole Sit and Hold Combo (Routine) STATIC pole
[lesson id=’x2yG9pfP’] ROUTINE length 56 seconds In this video you’ll learn how to turn a combination of moves and turn it into a dance routine.…
Day 7 Level 2
[lesson id=’H4Tw85J3′] Today is a whole body, workout day and I’ve got a new combo for you to work on! Warm up with the Easy…
Day 6 Level 2
[lesson id=’QWhUHIIo’] Today is an active rest day. Use the flowmotion routine and foam roll if you’d like. No worries if you don’t have a…
Level 2 Climb and Side sit Combo (Routine) STATIC pole
[lesson id=’B8FAwMwY’] ROUTINE length 1:10 In this video you’ll learn how to turn a combination of moves into a dance routine. Can you see the…
Level 2 Fancy Crucifix and pole sit Combo (Routine) STATIC AND SPIN
[lesson id=’0Esxzlhs’] ROUTINE length 28 seconds In this video you’ll learn how to turn a combination of moves into a dance routine. Can you see…
Level 2 Pole kicks and Waves Combo (Routine) STATIC pole
[lesson id=’h88GA38Q’] ROUTINE length 56 seconds In this video you’ll learn how to turn a combination of moves and turn it into a flowing routine.…
Day 5 Level 2
[lesson id=’k4WvmZCD’] Yesterday you focused on your upper body, today you’ll target the lower body. Start with the Dragonfruit dancing routine as the warm up.…
Day 4 Level 2
[lesson id=’pwLFMito’] Today is all about Upper body and you’ll focus on moves that take you from the floor, up to standing. Start with the…
Day 3 Level 2
[lesson id=’oXVaCNud’] Today you’ll target your core. Begin with the Sexy legs and abs routine. this is your warm up for today. Then move on…
Day 1 Level 2
[lesson id=’ADvo2d4E’] Today I want you to get right to it! Starting with a quick warm up using the Easy beginner warm up then move…
Veena’s Tips Beginner Level 2 (LIVE LESSON)
[lesson id=’0fi2X0PN’] Welcome to my Beginner level 2 Program! This program is perfect if you’ve finished my Level 1 program. The tips I’m sharing today…
Beginner Level 2 Welcome
[lesson id=’2hdkofrI’] Hi, welcome to your level 2 program! This program is perfect if you’ve finished Level 1 and you’re ready to continue building strength…
Beginner Level 1 Welcome (Free version)
[lesson id=’lnoZGqBU’] Hi guys, welcome to your level 1 program, this program is where you’ll begin if you’ve finished the 30 day takeoff and you’re…
Day 14 Level 1
[lesson id=’D8MXfYU4′] You made it! How did it go for you? After todays Level 1 pole strength routine warm up, work on your Pole sits…
Day 13 Level 1
[lesson id=’UACCXc48′] We worked on our walks at the beginning, now let’s try them again! No warm up is needed today. I suggest putting on…
Day 12 Level 1
[lesson id=’D5brjkaa’] Today you’ll focus on strengthening your core! After the Core conditioning warm up work on the 4 tutorials Pole back bend, Back bend…
Day 11 Level 1
[lesson id=’5r70Wmmj’] Today is an active rest day but if you need to take a full day of rest go for it. Just be sure…
Day 10 Level 1
[lesson id=’eL9zOYCX’] Today we’ll try the Teddy prep! After warming up with the Lower body conditioning routine, give the Teddy prep 3 tries on each…
Day 9 Level 1
[lesson id=’hkYAM3Bu’] Today is an active rest day so let’s start with the Performance ready warm up! Work on each floor trick the Floor roll,…
Day 8 Level 1
[lesson id=’KxNIgsGI’] Today after warming up with the Pole strength routine it’s time for Side sits and Easy up! If you’ve never tried either of…
Day 7 Level 1
[lesson id=’RP3Ypr2B’] Begin this day with some Hip circles as a warm up. Try doing these for a whole song changing directions now and then.…
Day 6 Level 1
[lesson id=’1MWwyAcu’] How’s it going? Leave a comment below, I’d love to hear from you. After some shoulder conditioning it’s time to work on Pole…
Day 5 Level 1
[lesson id=’QrJ0uE4g’] If you choose not workout today, make sure to come back to this lesson tomorrow so you don’t skip this day. Try each…
Day 4 Level 1
[lesson id=’HfpAE3xw’] Duration: Today Pro tip: Flowmotion is a term I coined back in the day and it’s a style of movement stretching that feels…
Day 3 Level 1
[lesson id=’pd2G7GHS’] Duration: 00:27:38 Today you’ll practice a few different styles of walks, have fun with these and make them your own, your walks don’t have…
Day 1 Level 1
[lesson id=’6LSns0V9′] Duration: 00:26:18 Today, you only have one exercise to work on which is scapula movement we’ll use at the end. Otherwise today is about…
Day 2 Level 1
[lesson id=’dAXndLbF’] Duration: 00:27:45 Items needed: Pro tip: It’s important for you to listen to your bodies cues because these can often be more in tune…
Level 1 Welcome!
[lesson id=’MZyxmjfT’] Hi guys, welcome to your level 1 program, this program is where you’ll begin if you’ve finished the 30 day takeoff and you’re…
Veena’s Tips Beginner Level 1 (LIVE LESSON)
[lesson id=’0YkstT4S’] Welcome to my Beginner level 1 Program! This program is perfect if you have already finished my 30 day Take off program. The…
30 day Ayesha Program (Welcome) Free version
[lesson id=’rG2dFH4a’] Welcome! In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important tips for using…
Day 19 Ayesha
[lesson id=’u04TMMzu’] Today is about balance again! Warm up with the Shoulder conditioning routine. You’ll find the handstand drills at minute 7:30 in the Veena’s…
Day 17 Ayesha
[lesson id=’WReqCc9p’] Today you’re back at it with Ayesha practice. Use the Easy beginner warm up to get started and don’t forget to film your…
Day 16 Ayesha
[lesson id=’x3O8MlIF’] Today’s focus is lower body. Use the TickTock leg routine for your warm up then work on the Bum slide 2-6 times and…
Day 15 Ayesha
[lesson id=’tmQVlV3X’] Today is a much needed rest day. Use a foam roller to work the whole body or use the Pole massage routine.
Day 14 Ayesha
[lesson id=’B47m1Owf’] Today you’re going to start working on the Ayesha from a tuck! Warm up then move on to Performance climbs 3 times (both…
Day 13 Ayesha
[lesson id=’PdmFyYN9′] Today you’ll focus on legs. Do your best to use good form when doing all of the exercises in the routine. Warm up…
Day 11 Ayesha
[lesson id=’AbFqhVjf’] Today is a rest day! Give the pole massage routine a try if you have time.
Day 8 Ayesha
[lesson id=’0BqrENj9′] Now that you’ve had a week of focused strength and conditioning for the Ayesha you’ll begin to work towards Ayesha using Elbow or…
Day 6 Ayesha
[lesson id=’tesZhwG5′] Today is a rest day! Be sure to watch both videos and click the the pink links if you’d like to see the…
Day 5 Ayesha
[lesson id=’vQZf82Fs’] Today you’ll focus on balance and please remember to write down you sets and reps you’ve done. No warm up is needed. Scapula…
Day 1 Ayesha
[lesson id=’TspljjF6′] Today you’ll begin with Caterpillar practice! Even if you feel your Caterpillar is strong pay close attention to the cues and tips I…
Day 2 Ayesha
[lesson id=’4S2Lud8y’] Today is a rest day. Take some time to watch my Veena’s Tips for Ayesha. If you have a foam roller and some…
Ayesha Program Welcome! (Start here)
[lesson id=’ewRhpGIL’] Welcome to my Ayesha program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with…
Veena’s Tips for Ayesha (LIVE LESSON)
[lesson id=’Qxy3xPgx’] Let’s discuss common mistakes pole dancers might make when learning the Ayesha. This video covers: Have you been trying to do the Ayesha from…
Bow and Arrow
[lesson id=’E2UPZzCB’] You’ll be learning two ways to grip with the arms along with some really exciting low pole exits. If this pose isn’t working…
Iguana and Iguana mount (Pencil)
[lesson id=’aW5oulAT’] In this tutorial I’ll share so many fun ways to use this pose and the mount. You’ll learn several leg variations for entries…
Grip Solutions and Sticky Legging Reviews! (FREE)
[lesson id=’tqbTpdDN’] Yes, you can share this video it’s free for everyone to see! If you’d like some help with warming up, click here to…
Week 10 – Superman
[lesson id=’sl5d3Tmt’] This weeks VIP plan can be used by all levels! Even if you’ve just started pole dancing you can give this a try…
Week 9 – Elbow Stands
[lesson id=’QHPXxE5U’] This weeks VIP plan is all about Elbow Stands. Please be sure to work on whichever level of stand is appropriate for your…
Level 1 Pole Strength Routine
[lesson id=’4CspLa6R’] STRENGTH BUILDING – Length 13:00 – Items needed: Pole This strength building routine was created for new pole dancers to build strength in your…
Week 6 – Core Strength (NO POLE NEEDED)
[lesson id=’1cIffrSz’] Week 6 VIP plan is hard core *wink, wink* I’m so silly. Also NO POLE is needed making this a great option for…
Week 8 – Hip holds (Thigh holds)
[lesson id=’grzQMugz’] This weeks VIP plan is all about hip holds though you might also know them as thigh holds. I’m sharing 2 hip hold…
Week 7 – Ballerina
[lesson id=’F5nKKkUX’] This weeks VIP plan is all about the Ballerina pose and I’m sharing 3 fantastic tutorials for you, the Ballerina, Twisted Ballerina and…
Week 5 – Attitude
[lesson id=’rmxevR9f’] My week 5 VIP plan is all about Attitude! You might also know this pose as a Pinwheel. In this plan you’ll have…
Week 4 – Save your Shoulders
[lesson id=’x9yrN2av’] Helpful tips for happy shoulders! Things you’ll need: Here’s my week long V.I.P. plan for shoulders. Shoulder conditioning routine – One time per…
Week 3 – Gemini (outside leg hang)
[lesson id=’pTGLdFzZ’] All levels are welcome to use this plan as I’ll have options for everyone in the Gemini tutorial. However, regardless of your level…
Week 2 – Feet
[lesson id=’WbbvSwDm’] This weeks Veena’s Inspiring Pole plan will focus on feet! NO POLE is needed for these exercises, give them a try 3 times…
Week 1 – Body waves
[lesson id=’kGwQ0hsH’] This weeks VIP plan is all about improving your Body waves. If you feel stiff and want to become more fluid this plan…
Caterpillar Climb
[lesson id=’Yll9wNRh’] Once you understand the Caterpillar you can learn how to move around the pole with it. I’ll show you how to practice the…
Ball Core workout (LIVE LESSON)
[lesson id=’NsqLcduA’] STRENGTH BUILDING – Length 22:00 – Items needed: Fit ball, wall or chair. This is a core focused routine suitable for all levels. If…
Beginner Floor Routine
[lesson id=’6a5PgBQu’] Be sure to watch the individual lessons listed below for in-depth instruction for each move we’ll be using. If you took a video…
Smooth Hip Thrusts
[lesson id=’wsmd2reY’] When you wanna channel that super sexy vibe, this is a must know move! It’s also a great way to strengthen the glutes…
Rolling Tick Tock Legs
[lesson id=’h78TamS9′] Make sure you’ve already watched the Tick Tock Leg lesson before moving on to this one. These are great to use during a…
Hip Bump Rolls
[lesson id=’q143HajA’] Hip bump rolls are a fun way to strengthen the obliques and stretch the inner thighs. They’re perfect for covering a lot of…
Floor Body Waves
[lesson id=’tQUIsvuE’] I’ll teach you 3 different variations of these waves! This is an excellent way to become more in touch with your spinal movement…
Tick Tock Legs
[lesson id=’iJwQ8ziL’] Once you understand the mechanics there are all kinds of variations you can try! Let me know how it goes, I’d love to…
Flip Split
[lesson id=’YIp7Bww9′] No worries if you can’t do a full split, fake it, till you make it! Use whichever arm placement works best for you.…
Inverted Floor Split (Hip Lift Split)
[lesson id=’aevNpuYa’] Can’t do the splits? No worries, I’ve got different options for those who don’t have the flexibility to do the splits yet, I’ll…
Side Leg Show
[lesson id=’Im04rH4B’] Let’s learn this sexy floor move and I’ll show you how to make it smooooooth!
Hip bumps
[lesson id=’dOvVjPOF’] I’ll show you several variations of these along with two options for arm placement. Which one works best for you? Work on the…
Floor Roll
[lesson id=’ShSmqjgt’] A simple but sometimes confusing floor transition. I’ll make it easy peasy for you!
Double Leg Sweeps
[lesson id=’xpKgGSiE’] I’ll teach you a few different ways to flow with these. Which one is your fav?
Booty Scoot
[lesson id=’8dZCST4N’] This is a fun floor butt “walk”. Also check out the Crazy legs lesson for more leg options to try! Have you ever…
Leg waves
[lesson id=’gv57WvBt’] You’ll learn a few variations for Leg waves. These are great for chair dance too!
Sexy Pike
[lesson id=’ICjF2UDA’] This move looks sooooo sexy, it’s one of my favorites. Remember to work on the Hip Lift first, then the Pike, then add…
Sexy Sit Up
[lesson id=’PUWdWypT’] The sister move to Sexy Layback! Don’t worry if you can’t get all the way up, right away. Keep practicing this and the…
Sexy Layback
[lesson id=’ARaTrpSR’] It may look simple, but there is more to this move than meets the eye. I’ll cover how to perform the layback slowly…
Knee Slides
[lesson id=’KtesDfUI’] Knee slides are really fun IF you have knee pads. If you don’t, try using two hand towels folded under your knees to…
Leg Show
[lesson id=’ayMfwcoc’] This is a simple move but it’s super sexy and gives you a chance to catch your breath and showcase your legs. When…
Tush Push
[lesson id=’MJazhcjJ’] A classic move! You’ll learn a few different variations and I’ll show you how to come back down to the floor as well.
Beginner NO POLE workout
[lesson id=’RM0Eak0e’] STRENGTH BUILDING – Length 9:00 – Items needed: Bodyweight This strength building routine is perfect for new dancers and great for those who…
Easy Beginner Warm Up
[lesson id=’hF6EhyRW’] WARM UP – Length 3:40 – Items needed: Bodyweight This warm up focuses on the shoulders, wrists and fingers. Perfect for beginners who…
Beg/Inter Exotic SPINNING pole routine
[lesson id=’Wkl2MfvI’] ROUTINE length 1:00 This is an exotic style routine done on spinning pole. More advanced beginners can work on this as well as…
NO Pole Program (FREE)
[lesson id=’MCM5DaFI’] Hi there! I’m so happy you decided to join my Studioveena family. This 30-day program was designed for the absolute beginner who wants…
No Pole Program Day 1
[lesson id=’BlojbqrK’] Duration: 00:08:37 Today is a quick and easy session, yet you’ll be learning fundamental movements to help keep your shoulders happy and healthy.…
No Pole Program Day 2
[lesson id=’vCSSzj01′] Duration: 00:25:04 Start by following along with the warm up, then allow the videos to play in order. Pro tip: In-depth tutorials will…
No Pole Program Day 6
[lesson id=’8gu84QhS’] Duration: 00:34:49 Today is all about building up strength in your fingers, hands, wrists, and forearms. Pro tip: I’m reminding you to write…
No Pole Program Day 8
[lesson id=’egP3Jq21′] Duration: 00:31:19 Today you’ll be working on strengthening the shoulders which will allow you to hold your bodyweight safely. Each exercise will target…
No Pole Program Day 9
[lesson id=’qsI0JPIX’] Duration: 00:14:22 Today after learning about how to point the foot, you’ll enjoy self-care which is just as crucial as training days. It…
No Pole Program Day 10
[lesson id=’nqEXrhXp’] Duration: 00:40:33 Today you’ll be working on strengthening your core which will allow you to perform more challenging tricks including back bending which…
No Pole Program Day 15
[lesson id=’ztRAOEdB’] Duration: 00:21:13 Today is easy as it’s a rest day. Enjoy massaging these hard-working areas of your body. Pro tip: Soaking in a…
No Pole Program Day 16
[lesson id=’wcRNc8Np’] Duration: 00:32:50 Today you’ll be working on strengthening the core again. Remember the core is more than just your six-pack! Pro tip: I’m…
No Pole Program Day 19
[lesson id=’polGLU5M’] Duration: 00:20:27 Today is so relaxing as it’s a rest day. I’d love to hear your answer to my challenge of setting a…
No Pole Program Day 20
[lesson id=’9vVgkq5F’] Duration: 00:29:41 Today is exciting because you get to work towards going upside down again! Pro tip: Don’t forget to record your elbow…
No Pole Program Day 25
[lesson id=’0xoEU4Gm’] Duration: 00:15:19 Today is an active rest day and you’ll be working on body waving along with some scapula training. Pro tip: Our…
No Pole Program Day 27
[lesson id=’2ELc6O4Z’] Duration: 00:09:24 Today is an active rest day, but you’ll be doing a bit of conditioning for the scapula, hands, and wrists. Pro…
No Pole Program Day 4
[lesson id=’9jFK7x8e’] Duration: 00:27:52 Today you’ll be introduced to body waves. Watch the tutorial and take any notes—we will practice body waves later. Pro tip:…
Pole Massage Routine (LIVE LESSON)
[lesson id=’7WII8zzG’] MASSAGE – Length 24:00 – Items needed: Pole I hope you’ll find this routine relaxing and helpful for recovery. Here are a few…
Low V
[lesson id=’f92taWPF’] A strong Intermediate can work on this if you’d like but I’ve placed it in the Advanced section because of the strength and…
Skater
[lesson id=’Udtns74I’] I can’t stress enough how you must have grippy legs to work on this or you’ll struggle to hold this pose. The pole…
Karate Kid
[lesson id=’McEQZytd’] You’ll learn both static and spinning pole versions of this trick. This move is really fun on spin and you’ll learn how to…
Veena’s tips for Forearm Grips (LIVE LESSON)
[lesson id=’x0BgF2y1′] I personally feel the name “forearm” is part of the problem when people try to use this grip. You’re not only using the…
Superman
[lesson id=’JZUR82vp’] I’ll be teaching you 12 ways to enter into the Superman! If you’re a beginner or Intermediate you can work on the first…
Side Superman
[lesson id=’tiPfrB0s’] This trick is labeled as advanced, but an Intermediate who has a strong hand grip and Genie will be able to work on…
Reverse Ayesha
[lesson id=’zFHx6Gv4′] In this video, not only will you be learning the Reverse ayesha, but I’ll also share how to transition from Reverse Ayesha in…
Straight Edge
[lesson id=’udveZA29′] This trick is also called the Candle Stick and for this tutorial will focus on the forearm grip but here are a few…
Twisted Grip Handspring
[lesson id=’zdOseMWG’] This is the Twisted Grip Handspring mount, not a Twisted grip lift or float! The technique for Twisted grip deadlifts and floats are…
Handspring Mount
[lesson id=’UyK9MDFx’] This is not a twisted grip handspring. You will learn that in another video as the technique and entries are totally different. I’ll…
Cartwheel Mount
[lesson id=’33yx4qhU’] In this video you’ll learn step by step how to Cartwheel mount. You’ll first start with the Half cartwheel mount before learning the…
Shoulder Mount (with variations)
[lesson id=’PvII0uKf’] Learning a Shoulder mount is a BIG step, so give yourself time to achieve this move. In this lesson you’ll learn several grip…
Remi Sit
[lesson id=’hChHBIx6′] I have great news! The Remi sit doesn’t have to be painful, yeah, for real! I’ll show you the technique that will get…
Genie
[lesson id=’W6w70g0a’] In this tutorial you’ll learn a few variations along with several different exit combos, including a beautiful side sit. You’ll learn static and…
Inverted Lotus
[lesson id=’lxuZQ1WX’] Once you have a good understanding of Hip holds this move makes for a fun variation. You will need open hips to achieve…
Flag Hold (Prep)
[lesson id=’itq04IwP’] There are two main ways to approach this hold, facing the pole and placing the body to the side of the pole. This…
Elbow Stand mini dance routine SPINNING pole
[lesson id=’DrD9aHjr’] ROUTINE length 40 seconds. This no invert routine and it’s also a great way to practice your Elbow Stand Sit Ups! Let me…
Brass Monkey
[lesson id=’hmatRWHg’] In this tutorial I’ll share 6 different options for entering Brass monkey! Please watch all six before working on this pose because the…
Aerial Invert
[lesson id=’PecD5FH6′] In this tutorial you’ll learn both static and spinning pole. Please make sure you have a solid V invert/Chopper before working on this…
Barrel Rolls
[lesson id=’wM36vDN0′] Barrel rolls are listed as Intermediate only because you should have a solid side pole hold, which requires a good deal of strength,…
Adv Figurehead
[lesson id=’bYz1X0L5′] This is a great way to transition into a Shoulder mount! You’ll be learning a few ways to grip with the hands and…
Adv Hip hold combo
[lesson id=’8ZSC9zok’] COMBO – INTERMEDIATE Once you have solid Hip holds, Gemini and Butterflies give this combo a try. Remember you can hold on to…
Forearm Stand
[lesson id=’kqRmBpIX’] As with all “stands” practice is key! Make sure you’ve been working on your Elbow Stands and the Stands Routine to help prepare…
Elbow Stand
[lesson id=’q4WekZBZ’] The key to any “stand” is consistent practice! This video will teach you how to deadlift/zombie lift and you’ll learn other options for…
Spin Dismount
[lesson id=’07JJRPI9′] For this dismount you’ll learn both static and spinning pole skills. This is a fun way to exit from Inverted crucifix or Reverse…
Juliette SPIN
[lesson id=’cctiWMLH’] You’ll learn both static and spinning pole skills for this spin. You’ll need shoulder mobility for this one too so make sure you’ve…
Twisted Dismount
[lesson id=’AOMfcthY’] This exit is a pretty way to come down to the floor. I’ll show you on both static and spinning pole. Reverse elbow…
Pole Handstand
[lesson id=’f7bTVmlK’] I love a good pole handstand! Please be sure you’ve already worked on the Reverse handstand (prep), Reverse elbow and handstand and Wall…
Bum Slide
[lesson id=’X6SFr7sL’] This is a fun way to exit into a standing pose or come down into a drop split. Remember that everyone’s hand placement…
V Invert (Chopper)
[lesson id=’cgCDqDMA’] Please understand, this is not the first invert you should learn, use my Invert tutorial first! I’ll show you a few options for…
Twisted Ballerina
[lesson id=’P0hMGgzz’] In this version of the Ballerina the front of the armpit is against the pole and same hand is gripping same foot. The…
Ballerina
[lesson id=’PgJjCxRT’] This is not the twisted version of the Ballerina. For this trick the back of the arm pit is against the pole and…
Reverse Grab SPIN
[lesson id=’9I6mVPeT’] Please remember the static Reverse grab is not ok for beginners. Before attempting this spin you should have been working on shoulder conditioning…
Roxie SPIN
[lesson id=’z7fHhmMw’] The Roxie spin is a unique way to enter into a Ballerina as a spin. I’ll show you both static and spinning pole.…
Corkscrew SPIN
[lesson id=’ipBjBOEg’] You’ll learn both static and spinning pole methods. However, I prefer to do this spin on static but try both and see which…
Rockstar SPIN
[lesson id=’nlPV3Lxe’] This spin is done on static only. The lean back that is needed for this dynamic spin doesn’t translate well to spinning pole.…
The Doll
[lesson id=’GWEomwk5′] Performed with a smile, ouch this one hurts! This pose will take advantage of your front arm pit hold. If you have a…
Tuck Hip Hold
[lesson id=’Ts01Iuv5′] This trick is a great way to prepare yourself for other more advanced hip holds like the Pike, Inverted lotus and Jade. Pay…
Hip Holds (pike and variations)
[lesson id=’Tjf1HVQa’] This trick is the next step in towards Jade split! Please make sure you’ve already learned the Tuck hip hold and remember to…
Elbow Stand Sit Up
[lesson id=’beNULEYk’] This is a great transition from the floor to the pole. Strong shoulders and abs are a key component to this trick. If…
Side V
[lesson id=’VjC4GFfm’] I’ll teach you a few entries and exits for this trick. Having a solid Gemini before working on this move is recommend. Don’t…
Star
[lesson id=’TgzoIRmO’] In this video you’ll learn 2 options for hand placement and 2 options for leg placements. Allowing you to find the right grip…
Cross Ankle Release
[lesson id=’YaJYnEvJ’] Note: If you’re bow legged, the Cross knee release may work better for you. You see, for the most part the CAR and…
Scorpio (Inside Leg Hang)
[lesson id=’YhRVRMUR’] In this tutorial you’ll learn several variations for this move. These are short leg and long leg Scorpio and an open and closed…
Cross Knee Release
[lesson id=’YzgxcwZH’] Have no fear, you’ll learn this pose from the floor first, so if you’re a beginner feel free to give this a try…
Flatline Scorpio
[lesson id=’bQn5PSaC’] I’ll show you 2 ways to enter into the this trick. You’ll also learn the difference between a closed and open hip while…
Front Hook SPIN
[lesson id=’I2Ubnbzg’] This spin is performed with the body to the side of the pole. It requires more strength then spins that face the pole.…
Flying Fireman SPIN
[lesson id=’hZaVaDRg’] Here is a fun variation of a Fireman spin, it really does feel like you’re flying! Fireman spin Pole leg lifts
X Ankle Climb
[lesson id=’tF1EFj1D’] This climb is so pretty on spinning pole! First I’ll teach you on static pole so you can get a better understanding on…
Pole Hold SPIN
[lesson id=’7v4gSPyj’] Before working on this spin you should already be able to do Pole hops. I’ll teach you both static and spinning pole! This…
Cradle SPIN
[lesson id=’27fnIjG0′] Don’t confuse this with the Tuck spin, in tuck spin the hands are together in true grip. For Cradle you’re using a split…
Two hand plank
[lesson id=’M423wdGg’] I can’t stress how important having a solid Pole sit is before working on any kind of plank pose. Also as with all…
Reverse Side SPIN
[lesson id=’zJ7Ehnbc’] This is a fun one! Please make sure you’ve watched my Side spin and Step around tutorials before working on this one. Click…
Side SPIN
[lesson id=’Y2ozUJ7P’] I’ll teach you a few leg variations and you’ll take a look at spinning pole too!
Extended Butterfly
[lesson id=’V80bNIeC’] In this tutorial you’ll learn several hip and chest positions you can use to create different styles of Extended butterflies. You’ll learn Split…
Inverted Thigh Hold
[lesson id=’rw0cEwqA’] If you’re a beginner, feel free to try this one because I teach this from the floor first so no invert is needed…
Chair SPIN
[lesson id=’WLTwMPDK’] The Chair spin is a prerequisite for learning the Reverse grab spin and you should already be able to do The prance before…
Butterfly Invert
[lesson id=’pshmcJku’] This advanced move is the perfect transition into a Butterfly or Extended butterfly. Before training this invert, make sure you’ve been conditioning your…
Butterfly (Split) (Twisted) (Elbow) and (Forearm)
[lesson id=’wMkhrsR9′] This is one super duper Butterfly tutorial. You’ll learn 4 grips and 2 entries, one using a Caterpillar and the other a Gemini.…
Ayesha (Split) (Twisted) (Elbow) and (Forearm grips)
[lesson id=’OQvWh9nS’] You’ll be learning 4 different grips, one grip isn’t better than the other! Before moving on to any of these Ayesha grips be…
Carousel SPIN
[lesson id=’ifA306IJ’] In this tutorial I’ll teach you the Carousel, V carousel and Straight leg version. You’ll learn multiple ways to grip the pole as…
Tuck V SPIN
[lesson id=’398LiEjp’] This is a tough one! Don’t expect to get this right away unless you’ve been pole dancing a while or have very strong…
Tuck SPIN
[lesson id=’cqV4JsVv’] This spin can be fun and fast! Please remember, there’s no need to jump into this spin. It’s a really common mistake and…
Aerial (Split Grips Bodywaves and Walks)
[lesson id=’wcIltxEg’] There’s a whole lot to love in this tutorial. You’ll learn 4 grips along with tips for spinning pole and how to air-walk…
Side Split Grips
[lesson id=’iU1xqsCJ’] I’ll cover the True grip and Cup grip. These grips are advanced level because of the shoulder strength and mobility needed to properly…
Split Grips
[lesson id=’iD1zTLeO’] This video will demonstrate 4 different split grips with close up views of proper hand and shoulder placement.
Forward Attitude SPIN
[lesson id=’OZdjkVJ6′] This forward facing spin requires strong shoulders and a solid hand grip. I’ll provide a few different options for your arm placement so…
Shooting Star
[lesson id=’uS5MLqNw’] Having a solid Shooting star is the first step in preparing for the Marley trick! Did you know, there’s no need to pull…
Plank (Thigh slide) Dismount
[lesson id=’IkWWMeTq’] This exit is a great option for those who don’t feel comfortable doing a reverse handstand as a dismount from inverted poses. Inverted…
Standing Fireman SPIN
[lesson id=’aTeUf1BG’] Did you know when you do this trick on spinning pole you’re using the Crucifix pose? Fireman spin Pole hold
Figurehead
[lesson id=’8Swh6w6A’] Working on the Figurehead will help you prepare for aerial inverts! Pay close attention to the P.O.C’s this will help tremendously. Performance climbs…
Attitude climb
[lesson id=’8wM3ALlO’] This climb is so pretty when done slowly on spinning pole as you’ll see demonstrated towards the end of this video. Even with…
Gemini (Outside Leg Hang)
[lesson id=’sRGdrjke’] This is an Outside leg hang (OLH). If you want to work on this trick but you don’t yet have your Invert, you…
Performance Side Climb
[lesson id=’aphXrqu6′] This climb is the “pretty” side climb and it creates lovely lines! It requires a bit more strength than the Side climb because…
Side Climb
[lesson id=’fLuZPZSq’] In this lesson you’ll learn how to side climb on static pole, add spin to the static climb and you’ll learn this climb…
Invert
[lesson id=’dRop8Hj2′] Inverts are a big milestone and very exciting but before working on these you really need to understand and have a solid Side…