Veena
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Hello! Congrats again!!!!!
First, remember they’re only tiny once, and you can pole anytime so don’t feel bad about spending time with baby instead of choosing to practice pole.
Second, you’re gonna feel frustrated the first few sessions as you’re mind will remember and even your body might, but physically the body will say NOPE! The good news is it will come back faster than when you first started. Even if it doesn’t feel that way right away.
On to the things that can help. I LOVE the ab switch, it’s awesome for postpartum https://www.studioveena.com/lessons/view/5e96384e-6354-43fd-b1e9-76f2ac110005
Most of what’s found in the Strength and Conditioning section https://www.studioveena.com/lessons/view_category/b7051e94-30fb-102d-80ae-003048b8feb1 would be great. If you’ve have abdominal separation (diastasis recti) avoid any exercise like planks or pole tricks like inverts. Once you’ve close the gap, then you can do any ab work. That switch closed my almost 4 finger separation to 1 so it really works.
These routines would be a good place to start IF you don’t have any ab separation Beginner no pole warm up https://www.studioveena.com/lessons/view/5fca9833-bdec-43cc-a3e4-6b1fac110005 Ball core workout https://www.studioveena.com/lessons/view/5ff602f0-3e84-465c-813f-7ee1ac110005 You may need to skip some of the more advanced ab options, but that’s ok.
Oh, also the no pole 30 day program would be great, it’s very gentle https://www.studioveena.com/lessons/view/5fe22dae-a038-45b5-bdbe-03b7ac110005
If you wanna peek at my come back after baby here’s an OLD video. PS This experience coming back after baby is was prompted me to write my Veena Method! Realizing that spins are NOT beginner 🙂
First practice https://www.youtube.com/watch?v=A5UhIJnX5Rw&t=61s
Second https://www.youtube.com/watch?v=Y5htj5HmKLQ
Third https://www.youtube.com/watch?v=dQeWWsGIiqoLet me know if you have any questions!
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This is a great question!
If you continue to follow the tutorials (in order) and listening to your body. Staying within your physical abilities (this is most important for all pole peeps) you’ll be fine. My programs and tutorials are designed for home learning, so it’s different than most studio’s. I like everyone to error on the side of caution and never encourage you to push beyond comfort levels.
I do know that crazy accidents can happen tho, I broke 2 toes over the summer doing normal things like walking into a coffee table then later a couch lol
If you’re wanting someone who could help in an emergency, you could see if someone wanted to meet with you online, youtube, instagram, tiktok facebook, discord, facetime, there are all kinds of apps too. You can practice together or maybe they’re just willing to be there, if needed. This would allow you to have someone who can call for help if needed.
I always have my phone near me just in case!
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Hi! These are great options to try https://www.studioveena.com/lessons/view/612d502d-aa1c-4119-8b4c-4338ac110005 (as long as you keep rest days)
Also if you want to work on some things even on rest days, try doing a few movement, flow based exercises! You’ll find some fun flow drills to try here https://www.studioveena.com/lessons/view/578da46a-d708-409f-9174-0010ac110005
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I just sent you a welcome email with more links to get you started 🙂 Check your spam if you don’t see it.
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Welcome! Please let me know if you have any questions! You can leave a question or comment on any tutorial and I’ll get back to you asap or you can create a new discussion if you’d like input from others who check on this forum.
Here’s a great place to start https://www.studioveena.com/lessons/view/62a138c3-4044-41cf-804e-0d0bac110005
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That’s wonderful to hear! Lots of new content to see here as well!
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I’m happy to hear you’re ok! I missed ya.
I came back after a break myself and it’s so strange how the mind remembers but the body is like…nope, we can’t do that yet! The good news is once you’ve learned something before it comes back quicker!
There are things I miss about living in North Dakota during the winter…clearing snow isn’t one of them!
Are you still skiing?
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Just finished critiquing a few more and you all passed. Keep up the good work everyone!
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Hmmm I’m not sure how to trouble shoot that. I hope xpole gets back to you soon! Have you checked that all of the hex screws are loosened so you can twist it? Maybe some are tight and some are not so the wrong thing is moving?
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That’s great! Happy you’re back at it 💜
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Hope all of you are well!
I wanted to remind everyone to please include your SV USERNAME when you send all submissions. I get several during the week and I can’t remember everyone’s usernames.
I can’t “certify” you without a username.
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I had issues with the new style xpoles not fitting as I expected either. 😠not sure what they changed.
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Is there a smaller extension you can buy?
The top stem can be hard to pull put. Try hitting it with a rubber mallet on the sides (cover it with a cloth) to loosen it.
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Yay! That’s good news 💜
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Oh no! That’s unfortunate you’re injured 😕. No rush, you’ll be back to it in no time 💜💜💜
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I would love that 💜
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Lavenia, that’s great to hear! xoxox
I try to critique in a way that explains why I’m looking for a change/re-do (if one is needed) that way if someone is planning teaching others they know the “why” behind my request.
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You guys are doing awesome! I had 2 back to back that submitted using a routine to demonstrate the required moves and that’s actually great! It allows me to really see how you enter and exit a move.
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Try swapping it for one of the routines. Like any of the splits or lower body ones. 🥰
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I just wanted to say I’ve really been enjoying the certification process with you all! It’s nice to see the face on the other side of the keyboard.
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Here are 3 more routines
Active Front splits https://www.studioveena.com/lessons/view/62c34ae8-5160-4ba0-b34a-0caaac110005
Active Middle splits https://www.studioveena.com/lessons/view/62c37704-983c-4292-83eb-0ce1ac110005
And Stop the Micro Bend (Improve your leg lines) https://www.studioveena.com/lessons/view/62c34335-e5d8-435a-8252-0c6fac110005
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I’m glad you’re ok!
Mistakes happen and ones that causes pain can really shake a person up and that’s normal. Here are some things you can do to help avoid a fall and increase your confidence again.
When working on tricks that you’re not 100% with always use a crash mat. If you don’t have a mat couch cushions work well.
Don’t train new tricks from up high, stay as low as you can.
Know your limits and stay within them.
You say you’re afraid to invert? Remember that inverting isn’t necessary is a fun option for those who enjoy it. There are a lot of other fun tricks and ways to enjoy the pole. When you are ready to invert again make sure you have an exit plan and that you are totally confident in your invert before trying other tricks like switching legs. Leg switching is far more advanced than an invert on it’s own. To build up your confidence make sure you feel 100% comfortable with both inside and outside leg holds. Then you can start to work on switching. I have several great tutorial for switches once you’re ready. The key is never loosing leg contact with the pole, so having a solid hip hold is needed too.
If you haven’t yet, try following my lessons as everything is placed in order. Building up your skills really helps prevent accidents.
Last, don’t rush into moves. Enjoy the process of learning as much as trying to learn the next move. There’s no rush. Even if you never invert you can still have fun pole dancing.
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Active shoulder routine https://www.studioveena.com/lessons/view/62c32de3-6a40-4044-b9ce-0c5eac110005
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Active back routine! https://www.studioveena.com/lessons/view/62bf166c-b014-47c2-b916-077cac110005
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Incase you missed my update! I’ve finished all of the stretching tutorials! This video talks about what’s new https://www.studioveena.com/lessons/view/62a11f8a-42ec-4991-8dd4-0d06ac110005
Also I’m about to begin filming 5 new flexibility routines!
