Veena’s tips for Elbow Stands (FREE)
This video has a few of my quick tips for working on Elbow Stands. Please watch my full length tutorials for full instruction. Click here…
Author: Veena
Libelulla
I created a quick tutorial for the Libelulla, you may also know it as dragonfly! This is not a fundamental trick this means it’s ok…
Beginner Summit – Knee Pit Grip Class
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 each trick…
Knee Pit Grip Class
I’ll be covering nine different pole tricks (listed below with links) some of which are advanced. Direct links for all are listed below. You will…
Front Splits Class Day 8
I’d love to hear how it went for you feel free to leave a comment or send me a private message here or my Instagram.…
Front Splits Class Day 7
Mantra – I am safe Today’s tips: There’s an optional day eight that will provide guidance if you’d like to continue training front splits with…
Front Splits Class Day 6
Mantra – I am open to pleasure Today’s tips: If you feel comfortable with the massages you’ve been doing with me, you can turn on…
Front Splits Class Day 5
Mantra – I am confident Today’s tips: Focus on the sensations you feel during today’s session. Maybe you’ll feel strong and powerful when using resistance…
Front Splits Class Day 4
Mantra – I am safe Today’s tips: Proprioception is your body’s ability to sense movement, action, force and location of your body. If you didn’t…
Front Splits Class Day 3
Mantra – I am confident Today’s tips: I want to remind you of the difference between stretching to maintain and stretching to gain or what…
Front Splits Class Day 2
Mantra – I am open to pleasure Today’s tips: Everyone’s perception of pain is different and perception can vary from day to day, especially if…
Front Splits Class Day 1
Mantra – I am safe Today’s tips: The RAMP method is a fun acronym for my four favorite methods of flexibility training. There are others…
Front Splits Class – Welcome (FREE)
I am so excited to offer a new way to train your splits flexibility! If you’re super tight or very new to training to gain…
Studioveena.com App
Following these instructions will save an icon on your phone so you can directly access Studioveena anytime, just like an app! No more typing into…
Invert Class Day 7
Mantra: I can trust my body. Let me elaborate on this one! We can trust our bodies, they naturally know what to do. We don’t…
Invert Class Day 6
Mantra: I am powerful Tips: I want to repeat again how to safely exit, slide down if you’re new to Inverts or if you’re more…
Invert Class Day 5
Mantra: Worries and fears are just stories. Reality happens in the present moment Tips: Knowing what you’re going to do with the legs and how…
Invert Class Day 4
Mantra: There is no timeline for learning Tips: The exit you choose to use depends on these factors: Question: Were you able to find an…
Invert Class Day 3
Mantra: I can release the stories of my mind to free my body Tips: In pole dance or anytime you exert yourself, you want to…
Invert Class Day 2
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 going to…
Invert Class Day 1
Mantra: I do not need to be perfect to achieve my goals Tips: I want to be clear about the goal of this week long…
Invert Class – Welcome! (FREE)
Hello and welcome to my Invert class. In this class you’ll be learning my Controlled Momentum style of Inverting along with developing a stronger sense…
Combo One handed Butterfly
I hope you enjoy this fun combo and tutorial for a One handed butterfly on spinning pole. I also want to mention that at the…
Hips and Pelvis Routine (LIVE LESSON)
STRENGTH BUILDING – Length 30:00 – Items needed: I’ve designed this workout to improve external and internal hip rotation, hip and pelvic mobility which can often…
7 Pole Dance Misconceptions
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 several other…
CHOPPER INVERT How to get your butt up
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 people struggle…
5 Grips for Fan Legs
Ok everyone, here’s my full length Fan Legs tutorial Side Pole Hold – This grip is beginner friendly. You’re using the side body and armpit…
A modified squat for pole dance (FREE)
This exercise might look like just another squat or too “easy” to bother with. But, trust me, it’s a great little gem and it can…
Shoulder mount PAIN tips (FREE)
Often pain can come from placing the pole too far off the shoulder. Placing the pole too far away from the neck can cause you…
How to choose a Pole Studio or Online Pole Tutorials (FREE)
I’ve been involved in the fitness industry for over 20 years, and the pole industry for 15 years! I understand there’s a lot of information…
ADV SPINNING POLE Chopsix to Janeiro
POLE – ADVANCED – COMBO Here is a list of tricks used in this combo. Please watch the related lessons for help with any of…
STATIC ADVANCED Shoulder mount to Butterflies Combo
COMBO – ADVANCED It’s time for a quick tutorial! You need a very solid Shoulder Mount and Super Invert before working on this. I suggest…
Day 30 Heels
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 times per…
Day 28 Heels
Today begin with the Easy beginner warm up, then it’s time to work on the last 30 seconds of the Tracing and edge work routine.…
Day 27 Heels
Start today with the lower body routine. Then move on to Invert practice in heels, but keep your attempts under 8 times per side. If…
Day 26 Heels
If you need a rest day, go ahead. Today we’ll work on Tracing and Edge work again using the routine. First warm up with the…
Day 25 Heels
Start today by watching my Tips for inverts and spins in heels video. Then warm up with the Easy beginner warm up. If your hands,…
Day 24 Heels
Today we’ll start working on a new routine! Begin with the Easy beginner warm up, then work on the first 30 seconds of the Tracing…
Day 23 Heels
Today we rest, but I do have some homework! Watch my Tips for inverts and spins in heels video. Just watch and take notes if…
Day 22 Heels
Today start with the Lower body conditioning routine, this is the warm up. Then work on adding the last 30 seconds on the Beginner level…
Day 20 Heels
Start today off with the Performance ready warm up. Then work on Hip internal rotations an Hip external rotations doing 1 set of 15 reps…
Day 19 Heels
Today begin with the warm up. Then move on to the drills for getting up from the floor giving any grip that works for you…
Day 18 Heels
Today you’ll work on the first 30 seconds, or more, of the Beginner level 2 heels routine. Here is a direct link for the beginner…
Day 17 Heels
Today is an active rest day! Begin with the Foot and ankle routine. Then move on to the listed tutorials, starting with the pole plie.…
Day 16 Heels
Today you’ll begin to work on common grips you can use for doing edge work and heel tracing. When working on the grips give each…
Day 15 Heels
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! Don’t do…
Day 14 Heels
Ok, if you’re very new to pole and have not completed Beginner level 2 yet end this program here or feel free to start back…
Day 13 Heels
Today you’ll warm up with the Foot and ankle routine before practicing your weight transfer drills starting at minute 6. After working on the drills…
Day 12 Heels
Warm up with the Foot and ankle routine when working on the Foot points do 2 sets of 10 reps per side. Drills for walking…
Day 11 Heels
I love hearing from you, feel free to reach out with a question of comment. Today watch the Heels floor work mini routine. I’ve also…
Day 10 Heels
Today we walk without the help of the pole, wall or chair. Start by warming up and strengthening the feet, using the listed routine. Move…
Day 9 Heels
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 also included…
Day 8 Heels
Today you’ll start off with the Foot and Ankle Routine! Move on to Pole plie for 2 sets of 20 reps, this will help open…
Day 7 Heels
Today your warm up will be the Lying Leg Circles. Do 2 sets of 10-15 reps going one direction for the first set and the…
Day 6 Heels
Today do one set of 15 reps for each exercise listed. Drills start at minute 6 and remember if you don’t have a pole, you…
Day 4 Heels
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 pole, in…
Day 5 Heels
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 weight transfer…
Day 3 Heels
Today you’ll rest your feet, but I do want you to watch my videos on What style of heel you might like, how street heels…
Day 2 Heels
Today we work on getting to know your feet better through strengthening, stretching and massage. For all exercises listed perform 2 sets of 10 reps…
Walking Meditation
MEDITATION – Length 10:00 – Items needed: None The mediation begins at minute 2:00 and you may use this at the beginning, end of a…
Tracing and Edge work Heels Routine STATIC pole
ROUTINE length 1:25 This routine is not suitable for total beginners this is a beginner level 3 Dance. Please make sure you have completed my…
Veena’s Tips for Inverts and Spins in Heels (LIVE LESSON) (FREE)
This video will provide tips for Inverts and Static Spins while wearing heels. If you’re on the struggle bus now that you strapped on the…
Veena’s tips for getting up and down in heels (LIVE LESSON)
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 floor back…
Veena’s tips for Heel Tracing and Edge Work (LIVE LESSON)
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 basic Tracing…
Beginner level 2 Heels Routine STATIC pole
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 each related…
Veena’s tips for posture and weight transfer in heels (LIVE LESSON)
This video is packed full of tips for wearing heels while using the best posture for your body. I also have a great tip to…
Veena’s tips for Walking in heels without a pole (LIVE LESSON)
This video will help you master the art of walking in heels without the support of the pole. Learning how to walk in heels without…
Heels floor work mini routine
ROUTINE length 56 seconds This little routine will allow you to practice a few of the more common tricks that include, heel clacks, bangs and…
Foot action in Heels (LIVE LESSON)
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 stress over…
How to use Heel Clacks Bangs and Floppy Ankles (LIVE LESSON)
These 3 “tricks” are usually, but not always used during floor work! You’ll be working on these in the heels program and learn a fun…
Street heels verses Pole Heels (FREE)
I know it’s visually difficult to see how the ball of the foot touches first. But once you try this for yourself, you’ll be able…
What kind of heel to wear for pole dance (FREE)
Let me know if you have any questions! Also, how many times can I say boot? Click here to start my 30 day heels program.
Day 1 Welcome and more Info (FREE)
Spread the word, my How to dance in heel’s program is finally ready! If you have questions about what kind of heels to buy or…
No pole
This video will cover a few more reasons why we might train without a pole or take time off for a while. Here’s a link…
Pregnancy and Pole
This video is an example of the guideline I used when I was pregnant. It’s not advice on how every pregnant pole dancer should practice…
Off pole training
This video will cover when and why you might want to take time away from pole dance. It will also provide ideas on how and…
Advanced Level Teaching
This video will provide tips and suggestions for teaching students at an advanced level! Here are direct links for Pole combos and my Flexiblity hacks…
Intermediate Level Teaching
In this video you’ll learn how to work with intermediate students! The ultimate guide to invert series contains 9 demo videos along with my 3…
Beginner Level Teaching Evaluating & Exeptions
This video will have helpful tips for teaching beginners of all ranges. Here’s an example of how I teach spins
Beginner Level Class Structure
Here is my list of tricks that most people will be able to learn. It doesn’t mean they will be able to do them right…
Strength and Conditioning
Here’s the list for Strength and Conditioning Here are the links for the Pole a muscle game This is an important video S.O.S Save our…
Fundamental Tricks and Common Mistakes
Please take some time to look at the links for my tutorials that provide ideas for how to safely teach Cross ankle release and Marley…
Fundamental Grips Holds and Spin hand placements
You can find video examples for the pole grips listed here
Spotting
Did you know that true spotting doesn’t mean putting or helping someone get into a pose? Nope, it’s all about being there incase they need…
Warm ups
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 link for…
Pole Dance Basics
If you’d like to learn more about flexiblity training click here. If you’re looking for inspiration for pole combos or routines click here .
Signature and Elite Tricks
Here are some questions you can ask yourself to help you figure out if a trick is appropriate for you class level or student. If…
Classification of Elite Pro & Amateur
Most students fall under the Amateur group. As their teacher you’ll need to remind students that Elite pole tricks are not what they’ll be learning.…
The history of pole dance
The skills for Mallakhamb are fascinating Here’s a Chinese pole video to check out. Sadly there isn’t any video or many photo records of circus…
How to use this course
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! My tutorials…
Welcome! (FREE)
Big thank you to all of my current and past students, I can’t thank you all enough for believing in me. While the PDF download…
Veena’s Tips for Pole Holds (LIVE LESSON) (FREE)
This video is NOT a full tutorial, and should not be used as a replacement for it. Click here Pole Hold to watch the full…
10 Holiday Themed Pole Tricks
Wishing everyone a happy holiday season. From my family to yours! I’m dealing with sciatica so no pole for me lately. Enjoy this video demonstrating…
Stage pole or Removable pole (FREE)
This stage is a first generation X stage lite! Click here for a link to the X stage lite. Click here for the link to…
Know your limitations (check your Invert)
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 or without…
Invert (Ultimate Guide)
Did you know this tutorial is suitable for all levels because I teach positioning from the floor first? This means even brand new dancers can…
Chopper (Ultimate Guide)
In this tutorial I’ll show you a few options for entering into Chopper. The Deadlift is the most advanced and working on this is important…
Aerial Invert (Ultimate Guide)
In this tutorial I’ll cover both static and spinning pole, spinning forward and backward. Before working on this tutorial you should have a solid V…
Ways to Invert (LOWER BODY)
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 what works…
Ways to Invert (UPPER BODY)
Body proportions matter when choosing your Invert Grip! You many not use the same grip or method as your friend or myself, we’re all different.…
Exercises and Stretches for Inverts
Here are the links to the exercises and stretches to work on for Inverts: High biceps curls The ab switch Lying v straddle stretch Sitting…
There is more to Pole Dance than Inverts
Inverts aren’t everything. Here are direct links to the moves listed in the video: Body waves Hip circles Foot work Shoulder slides Elbow stand (prep)…
Methods for Inverts
In this video I’ll demonstrate 4 common methods of Inverts. I do not teach the lever or lift inverts at this time. I may offer…
The Invert from Head to Toe
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
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
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 and skills…
How to Clean a Brass Pole (FREE)
Remember, some people like dancing with a pole that is dirty! I don’t clean my pole too often because my skin likes a dirty pole.
My Secret Tip for Teaching (FREE)
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 in video…
Veena’s Tips for Invert to Gemini (FREE)
I often come across pole dancers who focus on the next big trick they want to learn and forget all about using pole fundamentals in…
Spinning Pole Program Welcome (FREE)
This program was designed for all levels, however. I suggest you complete my 30 Day take off program or Beginner level 1 program before using…
Advanced Level 3 Welcome (FREE)
Welcome! This program has been split into 4 weeks, with each week focusing on different pole tricks, spins and targeted flexibility training! Items you’ll need:…
Advanced Level 2 Welcome (FREE)
Here’s free information regarding what you’ll be working on during week 1 of this program! This program has been split into 4 weeks (7 day…
Adv 3 Week 4 Day 7
Congratulations on reaching the last level! Begin today with the Active shoulder routine then work on the mounts giving each one 5 tries on both…
Adv 3 Week 4 Day 6
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
Begin today with the Hard core warm up then start with the Dragons tail, giving this 3 tries on both sides. Then you’ll review the…
Adv 3 Week 4 Day 3
Start today with the Active middle splits routine then move on to the mounts only working on hops for today, giving each mount 3 Tries…
Adv 3 Week 4 Day 4
Rest day! How did the hops go yesterday? Try the pole massage or use the Hand and Forearm MR videos.
Adv 3 Week 4 Day 1
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 within this…
Adv 3 Week 3 Day 2
Rest Day! Today just watch the Straight edge and Veena’s tips for Forearm grips. Choose which grip you’re going to want to try tomorrow.
Adv 3 Week 3 Day 7
You made it to the end of this week! Begin today with the Shoulder conditioning routine then move onto the Ayesha and Straight edge give…
Adv 3 Week 3 Day 6
Rest Day! You might be wondering, why so many rest days? This week we’re really focused on Split grips so it’s important to recover before…
Adv 3 Week 3 Day 5
Today start with the Active back routine, then give the Ayesha and Straight edge 2-4 tries and only do both sides if you feel secure.…
Adv 3 Week 3 Day 3
Today start with the Active middle splits routine then move on to Straight edge practice, just work on getting into your favorite grip for today.…
Adv 3 Week 3 Day 1
Today is the start of week 2 where you’ll focus on: Today begin with the Active shoulder routine then today work on the first step…
Adv 3 Week 2 Day 7
This is the last day for this week so you’ll go over all of the tricks from the past few days. Start with the Active…
Adv 3 Week 2 Day 6
Today begin with the Hard core warm up then work on your Brass monkey, Janeiro and Tsunami 2 tries, both sides if comfortable for all…
Adv 3 Week 2 Day 5
Rest Day! Have you been tracking your progress? Remember you need to push yourself a little bit more each time to see progress.
Adv 3 Week 2 Day 4
How did your Bass Monkey and Tsunami go yesterday? Today after the Flexy warm up work on the Bow and arrow giving it 4 tries…
Adv 3 Week 2 Day3
Today warm up with the Ball core workout before working on to Brass monkey. I want you to try a few entries but keep it…
Adv 3 Week 2 Day 2
Rest Day! Please watch the Brass monkey tutorial in full, choose which entry you’d like to try tomorrow and write down any other notes you…
Adv 3 Week 2 Day 1
Today is the start of week 2 where you’ll focus on: Start this session with the Flexy warm up then work on the Bow and…
Adv 3 Week 1 Day 7
Today begin with the Chest and back routine, then work on the Shoulder mount, Janeiro and Gemini climb giving each trick 3 tries. Remember to…
Adv 3 Week 1 Day 6
Rest day! Are you feeling sore? Even if you’re not give the Pole massage a try today. Don’t forget to drink plenty of water, eat…
Adv 3 Week 1 Day 5
Today begin with the Active Back Routine then work on your Shoulder mount 5 times on each side (if it feels secure). Then work on…
Adv 3 Week 1 Day 4
Rest Day! Just watch today’s video that will demonstrate how to add or stop spinning when inverting. I’ve listed the Pole massage routine but if…
Adv 3 Week 1 Day 3
Today you’ll be working on 2 tricks, but first warm up with the Active back routine. Then give the Janeiro 4 tries on both sides…
Adv 3 Week 1 Day 2
Rest Day! Did you know that back mobility is super helpful when working on the Janeiro. It’s more of a bendy trick than a strength…
Adv 3 Week 1 Day 1
Welcome! Today is the start of week 1 where you’ll focus on: Having the program split into weeks will allow you to come back and…
Adv 2 Week 4 Day 7
You made it! How did the program go for you? If you still need some help with tricks like Aerial invert, try the Invert Program.…
Adv 2 Week 4 Day 6
Today after the warm up Shoulder Mount Routine, give the Iguana 2 Tries on both sides (if comfortable) and the Butterfly Invert and Aerial invert…
Adv 2 Week 4 Day 4
Today you’ll only be working on one trick. Before training, start with the Shoulder mount strength routine then work on the Butterfly Invert, give this…
Adv 2 Week 4 Day 3
Start with the Active front splits routine then If you have the shoulder and hamstring flexibility feel free to try the Iguana mount if you…
Adv 2 Week 4 Day 1
Today is the start of week 4 where you’ll focus on: For today begin with the Ball core workout, then give the Shoulder Mount 3…
Adv 2 Week 3 Day 7
Today you’ll begin with the Active middle splits routine. Then work on the Extended butterfly and Reverse ayesha, giving these 2 tries on both sides…
Adv 2 Week 3 Day 6
Today will be a busy day! After warming up with The stands routine, work on either the Pole handstand or Wall handstand give whichever one…
Adv 2 Week 3 Day 5
How did your Extended butterflies go? Today is a rest day use the Pole massage routine if you have time. You can also find MR…
Adv 2 Week 3 Day 4
Today you’ll be turning your Caterpillars into Butterflies! Start this session with the Active middle splits routine then give the Extended butterfly and Reverse ayesha…
Adv 2 Week 3 Day 3
Today is a rest day! Just watch the videos listed for today and take notes if you like. Did you know you won’t often use…
Adv 2 Week 3 Day 2
How did the Caterpillar climb go for you yesterday? Today begin with The stands routine then work on the Reverse ayesha 3 times, trying both…
Adv 2 Week 3 Day 1
Today is the start of week 3 where you’ll focus on: Today I’ve included two different Handstand tutorials one focusing on using the pole and…
Adv 2 Week 2 Day 7
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 look at…
Adv 2 Week 2 Day 6
Today you’ll get to focus on the Chopper again. Start with the Active middle splits routine then work on the V invert chopper 5 times…
Adv 2 Week 2 Day 5
Today begin with the Active back routine then it’s time to work on Falling star and Allegra give each trick 4 tries on both sides.…
Adv 2 Week 2 Day 4
Rest dat! While you rest watch my Tips for Injury care and prevention. How was your Chopper practice yesterday? If you have a video and…
Adv 2 Week 2 Day 3
Today you’ll begin to work more with the Chopper invert! Remember, you don’t have to deadlift starting with the hips in front, for a “correct”…
Adv 2 Week 2 Day 2
Active Rest! Today you’ll be working on the Beginner floor routine as your warm up then watch the V invert (chopper) video and take note’s…
Adv 2 Week 2 Day 1
Today is the start of week 2 where you’ll focus on: Today after your warm up using the Stop the micro bend video work on…
Adv 2 Week 1 Day 6
Today you’ll begin with the Stop the micro bend routine then give both spins Reverse grab and Tuck spin 3 tries on both sides. Finish…
Adv 2 Week 1 Day 7
Today you’ll work on all of the moves from this week! Start by warming up with the Level 1 pole strength routine then practice the…
Adv 2 Week 1 Day 5
Rest day! Give those knee pits a rest and enjoy the Pole massage routine for today. Just watch my Tips for Reverse grab, because you’ll…
Adv 2 Week 1 Day 4
Anyone else love Sythwave music and the Eighties? I do! Today you’ll start with the 80s synthwave workout, then give the Advanced star and Marley…
Adv 2 Week 1 Day 3
Are you ready to fly? Start today with the Ball core workout then It’s time to give the Flight attendant and Tuck spin 2 tries…
Adv 2 Week 1 Day 2
Rest day! Feel free to do the listed massages with the foam roller or use the Pole massage routine.
Advanced Level 2 Day 1
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 then work…
Getting Started Invert Program (FREE)
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 important tips…
Week 4 Day 7 Advanced
Congrats on making it this far! I’d love to hear how this program it went for you. Today you’ll start with the Active back routine…
Week 4 Day 6 Advanced
Rest day! I’m curious if you’re starting to feel more solid and secure in your advanced moves? I’d love to hear how it’s going for…
Week 4 Day 5 Advanced
Today you’ll be working on improving your leg lines using the Stop the Micro Bend routine. Then you’ll move on to Corkscrew Spin giving this…
Week 4 Day 4 Advanced
Today you’ll start with the Sexy legs and abs routine then move on to the Chair spin, give this 4 tries, both sides. Then move…
Week 4 Day 2 Advanced
Today you’ll be working on spins! Start with the Active shoulder routine then give the Corkscrew and Chair spin 3 tries on both directions. Make…
Week 4 Day 3 Advanced
Active Rest! If you need to skip today, that’s no problem. If you’d like to see the related lessons, and descriptions that go with each…
Week 4 Day 1 Advanced
Today is the start of week 4 where you’ll focus on: Today Begin with the Active Back routine, then work on the Chair spin 2…
Week 3 Day 7 Advanced
Today you’ll be working on all of the tricks from this week. Start with the Active front splits routine then work on the tricks from…
Week 3 Day 6 Advanced
Today you’ll start with the Active shoulder routine before working on Butterfly and Jade. When training your Butterfly pick 2 grips to work on giving…
Week 3 Day 5 Advanced
Rest day! How are you feeling today? Give the Flowmotion routine a try if you feel ready for it.
Week 3 Day 4 Advanced
Today is all about leg flexibility! You’ll begin with the Flexy warm up and If you need to run through the warm up more than…
Week 3 Day 3 Advanced
Today is Butterfly day! Warm up with The stands routine then give the Butterfly 3 tries on both sides (if comfortable) using the grip of…
Week 3 Day 2 Advanced
Rest day! I want to remind you if you’re really struggling with the Caterpillar or Butterfly, try the 30 day Caterpillar program then come back…
Week 3 Day 1 Advanced
Today is the start of week 3 where you’ll focus on: Today begin with the Active shoulder routine then move on to the Pole handstand…
Week 2 Day 7 Advanced
Today after using the Active middle splits routine, you’ll have the opportunity to run through all three of the tricks from this week. Give each…
Week 2 Day 6 Advanced
Today start by warming up using the Shoulder conditioning routine then work on the Figurehead and Advanced Figurehead give each of these 2 tries per…
Week 2 Day 5 Advanced
Active Rest is your plan for the day! Use the Flowmotion routine and if you feel you need a full rest today, that’s fine too.
Week 2 Day 4 Advanced
Today is all about Split Grips! Start with the Beginner no pole workout, then for both the Caterpillar and Aerial split grip give each 3…
Week 2 Day 3 Advanced
Today you’ll begin with the Flexy warm up then move on to the Adv. figurehead, 4 tries on both sides. The remainder of today is…
Week 2 Day 2 Advanced
Rest day! How did the new moves go yesterday? If you need a full rest day at anytime go for it, this program is a…
Week 2 Day 1 Advanced
Today is the start of week 2 where you’ll focus on: Today you’ll being with the Active front splits routine. During today’s session, for your…
Week 1 Day 7 Advanced
Today warm up with the Performance ready warm up then practice Hip circles Torso twists Sexy plie 4 times on both sides. How are the…
Week 1 Day 5 Advanced
Today warm up with the Active shoulder routine then you’ll be working on the Juliette spin and Superman. Give both tricks 3 tries on both…
Week 1 Day 4 Advanced
Active Rest! Today use the Hand and Wrist Strength Routine. Finish with a forearm massage using your pole, or feel free to use the whole…
Week 1 Day 3 Advanced
Today start with the Ball core workout, then you’ll work on two styles of Superman, the Superman and Side superman. Give each of them 4…
Week 1 Day 2 Advanced
How did it go yesterday? Are you feeling sore and maybe need little self care? If so try the Pole massage routine today. You could…
Week 1 Day 1 Advanced
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 both of…
Advanced Level 1 Welcome (FREE)
Welcome! This program has been split into 4 weeks, with each week focusing on different pole tricks, spins and targeted flexibility training! Items you’ll need:…
Day 30 Take Off
Well done on completing the take off program! Are you feeling stronger? I’d love to hear from you. I’ve included a static pole beginner routine…
Day 29 Take Off
Today we’ll focus on strengthening the lower body and you’ll work on a few “spins” that are more like half spins or hops. Working on…
Day 28 Take Off
Today’s focus is conditioning, so it won’t be as physically intense as yesterday. How are you feeling after yesterday? Shoulder conditioning routine Hand and wrist…
Day 27 Take Off
This day is meant to challenge you. It’s important to vary your training with more difficult and less difficult days. If you always workout this…
Day 26 Take Off
Today is packed with pole tricks. Please, please don’t get discouraged if you can’t do these tricks right away. That’s totally normal, you’re not failing…
Day 25 Take Off
Today is a rest day, but I do want you to take some time and watch the beginner static routine and then have a look…
Day 24 Take Off
Today is our first time getting our bodies use to the feeling of being upside down! Don’t stress if the Elbow stand prep feels impossible,…
Day 23 Take Off
Today you get to choose any of the stretching methods you’d like to work with. Passive, Active, Movement or Resistance. If you choose passive stretching…
Day 22 Take Off
Today you’ll work on transitions and core strength. Remember muscle groups used/targeted are always listed in descriptions of Individual tutorials the links below will take…
Day 21 Take Off
Today you’ll be targeting your shoulders. I love to hear from you, how did it go today? Hard core warm up Forward and back scapula…
Day 20 Take Off
Today is an active rest day. Massage as long as you like, while you’re massaging your lovely legs, take a look at my videos with…
Day 19 Take Off
Today is all about core, tricks and transitions! Work on the pole moves and transitions in order, working both sides. Ball core workout If you…
Day 18 Take Off
Enjoy this relaxing active rest day of stretches that will target the back. Hold each stretch for 10-30 seconds and massage for how ever long…
Day 17 Take Off
I love hearing from you, let me know how it’s going. Hard core warm up Pole sit Try this 3 times both sides (switching legs)…
Day 16 Take Off
Take notes if you learn anything helpful or interesting about stretching when you watch the Getting started stretching video. Getting started stretching For all stretches…
Day 15 Take Off
Pole strength routine Pole sit Try this 5 times switching sides (top leg) Basic pole climb Try this 5 times switching sides (arm and leg)…
Day 14 Take Off
Today is a much needed rest day! Remember your attitude matters and there’s so much more to Pole dance than tricks. You can enjoy pole…
Day 13 Take Off
How did your workout session go today? Hard core warm up Pole hold 1 Set of 3-5 Reps Remember to switch sides. Pole shoulder press…
Day 12 Take Off
Today you’ll be working on the lower body. Feel free to leave a comment if you need help or if would just like to connect…
Day 11 Take Off
Today is an active rest day. Check your workout log do you need to increase your sets or reps? Today’s exercises are pretty straight forward,…
Day 10 Take Off
Remember you only need to use the links if you would like to see the descriptions and related lesson for Individual tutorials. The ab switch…
Day 9 Take Off
Today is a full rest day. I do have some lovely Muscle release tutorials if you’d like to treat yourself. Also, just a reminder. I’m…
Day 8 Take Off
I’d like to remind you to write down how many reps and sets you did. This way you can work towards added a little more…
Day 7 Take Off
Enjoy this active rest day. Click the link for the routine if you’d like more information. Hand and Wrist Routine
Day 6 Take Off
Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information…
Day 5 Take Off
Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information…
Day 4 Take Off
If you have any questions, would like some help, or just want to tell me how your pole session went, please don’t hesitate to leave…
Day 3 Take Off
Think of each new trick I’ve listed as an invitation to just, give it a try. I don’t expect you to achieve tricks that require…
Day 2 Take Off
If you have questions or would like to see all of the information for each related tutorial such as descriptions other exercises and stretches. These…
Day 1 Take Off
How did today go? I have listed the option for 1 or 2 sets please choose whichever amount works for your fitness level. Here’s a…
Total Beginner Program WELCOME 30 Day Take Off (FREE)
Welcome! I’m looking forward to working with you. Before you get started, please watch all of the Related tutorials listed below this main video. Related…
Straddle Open
Straddle opens are really popular and a fun addition to any lying leg work. Check out the related lessons for more help achieving this move.
Knee slide kick
I’ll show you how to do this with and without knee pads BUT when learning use knee pads!!!! Check out the related lessons for more…
Knee Pirouettes
You need to wear knee pads for this trick! Balance and feeling dizzy is the hardest part of this trick so I’ve included related lessons…
Active Middle Splits Routine (LIVE LESSON)
FLEXIBILITY – Length 25:00 – Items needed: This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to help you…
Active Front Splits Routine (LIVE LESSON)
FLEXIBILITY – Length 30:00 – Items needed: This active splits routine will help improve your Front splits and Active front splits for moves like Extended butterfly,…
Stop the micro bend (LIVE LESSON)
STRENGTH BUILDING – Length 20:00 – Items needed: If you struggle with bent knees during inverts, and straddle poses, this routine can make a huge different.…
Active Shoulder Routine (Strengthen and Stretch) (LIVE LESSON)
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 be building…
Active Back Routine (Strengthen and Stretch) (LIVE LESSON)
FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed: This routine was designed to improve tricks like: Twisted ballerina, Janeiro, Allegra, Dove, Ballerina, Bridges and…
Advanced Guide (FREE)
This video offers information on how to use the intermediate tutorials! Let me know if you have any questions! Below are direct links to each…
Intermediates Guide (FREE)
This video offers information on how to use the intermediate tutorials! Let me know if you have any questions by leaving a comment. Due to…
FREE Beginner Pole Dance Guide
Watch this video and start your pole journey today! Feel free to reply in the comments if you have any questions. If you’re looking for…
Getting Started Strength and Conditioning (FREE)
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 all of…
Start here (Welcome)
ROUTINES for Strength and Conditioning click here FLOOR WORK SECTION click here NOT A BEGINNER? Here are direct links to my Intermediate and Advanced tutorials:…
Getting Started Stretching (FREE)
Welcome to the Stretching and Flexibility section of my tutorials. Things you’ll need: All stretches and muscle release techniques (MRT) are grouped together according to…
Single Leg Split Stretch
This is a wonderful stretch to prep for Middle Splits. Not only that, it’s a great stretch for the side body as well. If you…
Twisted Shoulder Stretch
This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTIOD / ROMBIODS
Triceps Stretch
This is a great stretch for after a pole session, this stretch can be helpful to work on when training Advance Ballerina poses or Eagle.…
Lying Twist Stretch
Ballerina stretch: Popping and cracking is a normal occurrence, pain is not ok! Muscles Lengthened: LATISSIMUS / ABDUCTORS
Lying Hip Flexor Stretch
Front split stretch: The main focus is the hip flexor known as the Psoas often referred to as the group of muscles called Iliopsoas. Passive…
Finger and Hand Stretch
These are great to work on after a warm up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS, FOREARM.
Foot to Head Stretch
Back bending stretch: This is great training for Ballerina (Eagle) on and off the pole. If you’re trying to reach overhead with the arms foam…
Sitting Figure 4 Stretch
Front split stretch: Start with this Figure 4 before working on the lying option. Remember that correct body positioning is more important than how far…
Lying Figure 4 Stretch
Front split stretch: This is a wonderful stretch to target many muscles of the leg at one time. Remember the version with the leg extended…
Shoulder Stretch
Back bending stretch: This is a nice stretch for the front of the Shoulders and Chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS
Wall Angels
You can also do these while lying on the floor. The goal of this “stretch” is more of a movement drill. Working on these will…
Shoulder and Upper Back Stretch
Back bending stretch: Depending on where tightness is found in the body this might be felt more in the triceps (so I included the foam…
Reverse Shoulder Stretch
Back bending stretch: This is a stretch for the Spine and Shoulders to help open the body for deeper back bending. Always stay within your…
Upper Back Stretch
Technically you’re stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine). We are lengthening the muscles…
Advanced Ballerina Stretch
Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio and any…
Over Under Stretch
Never force this stretch, use a yoga strap if needed. Muscles Lengthened: INTERNAL ROTATORS OF SHOULDERS, TRICEPS, REAR DELT, CHEST.
Shoulder Clock Stretch
I’ll show you how to use the pole or a wall for this stretch. Muscles Lengthened: CHEST, SHOULDERS, UPPER BACK, BICEPS, LATISSIMUS, REAR DELTOIDS
Overhead Stretch
If you can hold this stretch with the arms in line with the ears, you’re ready to work on Overhead moves like, Handstands, Butterflies and…
Up and Over Stretch
Be sure to take it slow and work only within your range of motion. If this exercise is painful at anytime stop, try adjusting how…
Press Stretch using Pole or Wall
This is a great stretch to finish your pole session with! Muscles Lengthened: SHOULDERS, LATISSIMUS, FOREARMS.
Forearm Extensor Stretch
This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel this stretch. This is a…
Forearm Flexor Stretch
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 session. Muscles…
Childs Pose Stretch
This is a wonderful pose to finish any pole or back bending session with. Muscles Lengthened: The muscles along the back side of the body,…
Bridge Stretch (Wheel)
Back bending stretch (obviously) Pay close attention to hand placement and how to use the hands and fingers. The yoga block options can be very…
Camel Stretch
Back bending stretch: If you have trouble lifting the head up please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS / HIP…
Chest Stretch
Back bending stretch: This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased during this stretch. Muscles Lengthened:…
Neck Stretches
You can do these stretches and exercises any time of day, several times a day if you like. Make sure to perform them gently without…
Shoulder Stand Pike Stretch (Plow)
This stretch is known as Plow in Yoga. Many floorwork moves can be done from this position. Try stretching the neck before working on this…
Bow Stretch
Back bending stretch: You’ll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS
Half Bridge Stretch
Back bending stretch: This is a great stretch to prefect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened: HIP FLEXORS…
Cobra Stretch
Back bending stretch: Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance stretch for this. Muscles Lengthened:…
Reverse Bridge Stretch
My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK
Sitting Twist Stretch
Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS
Foot and Toe Stretches
This one feels so good after wearing heels or dancing on the balls of the feet! These can also be helpful for training your toe…
Z Sit Stretch
Middle split stretch: A wonderful way to work on increasing hip mobility. This stretch is also very helpful in improving the leg lines for Attitude…
Pigeon (Deep Lunge Stretch)
Front split stretch: This is another great stretch for working towards Front Splits and open hips. Muscles Lengthened: HIP FLEXORS / PSOAS / QUADS /…
Lunge (Front splits stretch)
Front split stretch: This is a classic combination of stretches for working on Front Splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS(ON…
Lying Leg Grab
Front split stretch: Working on straight legs while using this stretch is great for improving leg lines for Inverts and all moves in general. Muscles…
Standing Pike Stretch
Front spit stretch: Remember rounding the back takes the focus off of the hamstrings. Yes, you can stretch hamstrings with bent knees! Muscles Lengthened: HAMSTRINGS
Sitting Pike Stretch
Front split stretch: Remember that feeling the stretch is more important than how far you reach with the hands. Muscles Lengthened: HAMSTRINGS
Lying Outer Thigh Stretch
Remember if a stretch doesn’t work for your body feel free to skip it. There are many stretches for every muscle group. Have a look…
Sitting Outer Thigh Stretch
This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS
Lying Butterfly
Middle splits stretch: Yes, it looks awkward but it’s effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS
Lying V Straddle
Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Sitting V Straddle
Middle splits stretch: Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles Lengthened: ADDUCTORS…
Frog Stretch
Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
Under Arm Massage
This massage feels amazing after training pole holds, climbs or anything where you’ve pulled or held your body weight. The back of the upper arm…
Triceps Massage
This massage is a nice way to relive soreness after push ups or moves like Tush Push or Knee Slides. The triceps are composed of…
Shin Massage
This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight it can be challenging…
Quadriceps Massage
This area is wonderful to roll before doing back bending. Quadriceps are made up of four muscles: VASTUS LATERALIS, VASTUS MEDIALIS, VASTUS INTERMEDIUS and RECTUS…
Hip Massage
This may look like the Quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscle targeted are the same as…
Hamstring Massage
his massage is a staple of any splits stretch and any move that requires you to keep the legs straight while bending at the hips.…
Calf Massage
This massage feels so good anytime and it’s great after those long sessions of wearing heels. The Calves are made up of 2 major muscles:…
Back Massage
This can be done anytime. Remember always avoid your lowest ribs if you turn to the side! Made up of 3 Major muscle groups: LONGISSIMUS,…
Adductor Massage
This one makes me giggle a bit. This one is great if you’re training for middle splits. Made up of 4 muscles: ADDUCTOR BREVIS, ADDUCTOR…
Abductor Massage
Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS MAXIMUS, GLUTEUS MEDIUS, GLUTEUS MINIMUS,…
Psoas Massage
This is a wonderful release for the Psoas a commonly tight hip flexor. If using a small ball is too intense, try one of the…
Low Back Massage
The Iliocastalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (nubbins you feel on the low back) This…
Chest Massage
This feels so good before and after Ballerina and Back bending. This massage targets: PECORTALIS MAJOR and PECTORALIS MINOR.
Hand Massage
Give this massage a try anytime of day. This is a great massage to end your pole session with before stretching the hands. This massage…
Forearm Massage
This is an important one to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your forearms are composed of several…
Foot Massage
No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM BREVIS
Pole Certification Advanced 3
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 seconds. For…
Pole Certification Advanced 2
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 seconds. You…
Pole Certification Advanced 1
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 best for…
Pole Certification Intermediate 3
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 looking for…
Pole Certification Intermediate 2
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 the Cross…
Pole Certification Intermediate 1
Please submit the listed moves to this email cert@studioveena.com Criteria entry, exit, control and form. Note: the performance climb submissions must demonstrate a Double climb.…
Pole Certification Beginner 3
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 seconds. Spinning…
Pole Certification Beginner 2
Please submit the listed moves to this email cert@studioveena.com Criteria: Entry, exit, control and form. Static spins must complete 2 revolutions, this does not include…
Pole Certification Beginner 1
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 me if…
Pole Certification Welcome and Information (FREE)
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 video and…
How to cover and decorate your heels (FREE)
I made this video 13 years ago and realized many new members might not have seen this before. Let me know if you have any…
How much space do you need for a pole at home (FREE)
I hope you found my options helpful! Check out my other videos, listed below the main video, for more tips on buying a home pole.
What diameter pole should you choose (FREE)
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 to decide…
How to bullet proof your shoulders (FREE)
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 link with…
Side Sit to Falling Star (Elbow and Knee) Pits
Here’s the tutorial for this combo enjoy! https://www.studioveena.com/lessons/view/54892296-061c-4e04-8c79-6da90a9aa0eb
Remi Bridge (knee pit) FREE
The Remi doesn’t have to be the worst pain ever, if you try my method you’ll be glad you did! Here’s the lesson for Remi…
Side Sit (knee and elbow) pits FREE
Day 12 Side sit! Here’s the tutorial https://www.studioveena.com/lessons/view/5e7bd54e-33e0-4ced-ab53-2f9bac110005
Gemini to Gemini Switches (Knee pit) FREE
Day 11 Outside to outside leg switches, I call them Spinning Gemini Switches! Here’s the lesson https://www.studioveena.com/lessons/view/54d97c11-0a54-4b63-a91a-41660a9aa0eb More onlookers, watching me lol
Tornado (knee pit) FREE
Here’s the tutorial for the Tornado https://www.studioveena.com/lessons/view/547924e8-c0a4-42fd-9910-13190a9aa0eb
Side Spin (Knee pit) FREE
Here’s the tutorial for this spin https://www.studioveena.com/lessons/view/5f03e17f-06ec-4bec-af71-0808ac110005
Ayesha (Elbow) Grip FREE
Elbow grip Ayesha is my LEAST favorite grip for this move. You can see I have another person who stopped to watch lol Here’s the…
Tumble (Knee and elbow) Pit FREE
I don’t have an official tutorial for this tumble, but I do have a little person breakdown of this move https://www.studioveena.com/videos/view/52d98789-ef38-4e35-a548-45040a9aa0eb
Teddy (front armpit) FREE
Here’s a great Teddy “prep” tutorial with more explanation of grips you can try! https://www.studioveena.com/lessons/view/5e7e4b15-5058-488a-8708-56e4ac110005
Roxie Spin (Elbow pit) FREE
Such a fun spin created by a SV member many years ago. Here’s the full tutorial https://www.studioveena.com/lessons/view/5f2c515c-12dc-47ea-a515-2f76ac110005 DONT FORGET TO WATCH THE RELATED LESSONS for…
Elbow spin and Straight edge (elbow, knee pit) FREE
Day 4! I’m demonstrating elbow and knee pit grips in multiple ways. Here’s the Elbow doing tutorial https://www.studioveena.com/lessons/view/562f8fbc-9f08-40f7-88c6-209a0a9aa0eb here’s the genie https://www.studioveena.com/lessons/view/5f70ed4b-41b4-4fb3-8bcf-5877ac110005 used to transition…
FiguredHead (armpit & knee pit) grip FREE
Here’s a link for the full tutorial. https://www.studioveena.com/lessons/view/5ecc36fe-c18c-4684-9144-74f8ac110005
Brass Monkey (Knee pit grip) FREE
Day 2! Brass Monkey is an Adv. level move. If you’re a new pole dancer you’re option is at the end! Full tutorial with multiple…
Side to Side (Elbow Pit grip) FREE
Day 1 is a nice beginner level Pole Turn. If you need help with the foot placement check out the full tutorial here https://www.studioveena.com/lessons/view/5e85408d-882c-4bea-a109-49a7ac110005
Static pole mistakes (fixed)
As a paid member you’ll learn all of these things and a whole let more. Every spin tutorial is taught on static and spinning pole.
4 Star Moves TAP to go full screen
4 different Star Moves. Click the links to see the full tutorials for each. STAR https://www.studioveena.com/lessons/view/5f2091c8-2e64-45d2-9403-13d1ac110005 SHOOTING STAR https://www.studioveena.com/lessons/view/5ed54a30-6348-4ca7-b783-3ee6ac110005 FALLING STAR https://www.studioveena.com/lessons/view/4d36f0f0-4b98-41a1-97b0-48810ac37250 ADV STAR https://www.studioveena.com/lessons/view/51127788-8a88-46cd-9c69-43340ac37250
20 Tricks and Combos from GEMINI (FREE)
Looking for some training help for Gemini/Outside leg hang? Check out my V.I.P plan https://www.studioveena.com/lessons/view/6004e896-9204-4ce6-b824-68d1ac110005 And here’s a link for my Gemini tutorial, I’ll teach…
Low pole (Trapped split to Superman)
POLE – ADVANCED Before working on this combo you need to have a really good Pike (hamstring flexibility). Understanding Lateral shoulder rolls and Superman are…
Day 14 Ideas to decorate your pole room
No matter the size of your space there’s always an opportunity to make it feel special. Here are some more ideas. Head over to your…
Day 13 How to walk sexy
It seems silly to practice walking as adults. Yet creating an interesting walk for dance takes practice! This link https://www.studioveena.com/lessons/view/5e8fcc2a-b6d8-478c-8157-0b65ac110005 has my full Sexy walk…
Day 12 Strip down
Stripping requires the removal of clothing, that is it! No pole or anything else is needed. A Burlesque act would be an example. Pole dancing…
Day 11 Ideas for using Props
What is a prop? It’s any item that you might perform with. You might wear it some of the time like a hat. Or you…
Day 10 Lighting Ideas
Lighting for your space can be fun and of course it sets the mood. During the day I love natural sunlight but at night moody…
Day 9 Love notes
Feel free to use the word YOU instead of I, for some the affirmation of the word you feels more real. You could also use…
Day 8 Take a Selfie
If you don’t feel comfortable looking at photos of yourself. Instead wear whatever makes YOU feel sexy and dance around, with our without your pole.…
Day 7 Use your hands
Learning how to touch your body when dancing can be awkward and something no everyone even thinks about. Explore different ways to draw attention or…
Day 6 TickTock Legs
Day 6 Tick Tock legs tips! What’s the main takeaway? Keep👠knees👠togetherðŸ‘! Another big factor for tick tock legs is how much internal and…
Day 5 Find your smile
One of the best ways to draw people into a performance is to smile and make eye contact. This takes practice, because when we’re concentrating…
Day 4 Wall Dancing ideas
Wall dancing is a neat way to start working with heels because you can use the wall for support like your bestie! Push against it,…
Day 3 DIY Sugar Scrub
Day 3 DIY sugar scrub!! This is a simple way to treat yourself and prep your skin for pole. Feel free to use brown sugar…
Day 2 Twerking tips
Hi guys welcome to day 2! Remember it takes time to develop the mind body connection for moving those glutes! Doing exercises that fatigue the…
Day 1 How to dance with a feather boa
Hi guys! This is day 1. If you don’t have a boa at home, try using a scarf or anything long and light weight, Christmas…
Veena’s Tips for Ayesha (LIVE LESSON)
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 a…
Advanced Gemini or Brass Monkey to Bow and Arrow
COMBO – ADVANCED I strongly suggest working on Bow and arrow from Cross knee or Cross ankle if this is your first time. If you…
How to Avoid or add Spin to your Invert (LIVE LESSON) (FREE)
This video was done live for Facebook when the lockdowns first started so I said “f*ck it” and wore my pajamas. I hope this helps…
Veena’s Tips for Shoulder mounts (FREE)
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 positions too.…
Top 10 Must Know Pole Moves (FREE)
These 10 moves will allow you to learn hundreds of moves that stem from these fundamental tricks. Fundamental doesn’t mean beginner, it means foundation, a…
How to create temporary studio flooring (FREE)
I have lived in rentals for most my pole career. I’ve done my share of filling holes in many ceiling where the pole was mounted.…
Veena’s tips for common Split Grips (FREE VERSION)
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 placement is…
30 day Ab CHALLENGE (LIVE LESSON) (FREE)
Tried of bent legs, sloppy inverts, and feeling weak? Here is a wonderful way to challenge yourself and strengthen your core. Feel free to add…
Advanced Dreamy Bow and arrow routine SPINNING pole
ROUTINE length 1:00 This flowing spin pole routine is a beautiful way to work with the Bow and arrow! Direct links for all related videos…
Sit up Spin down Combo
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
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 ship by…
Advanced Leg hangs SPINNING Pole Routine
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 for switching…
Inter/Adv You and Me STATIC Routine
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 mount I’m…
Beginner You and Me STATIC pole Routine
ROUTINE length 2:08 I really love this song, I hope you enjoy dancing to it as much as I did. The song is U &…
Getting Started Caterpillar Program (FREE VERSION)
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 you with…
Getting Started Shoulder Mount Program (FREE VERSION)
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 with important…
Veena’s Tips For Crucifix (FREE VERSION)
This FREE Veena’s tips video is packed with helpful tips and exercises to improve this very fundamental pose. Remember for full instruction on the moves…
Inter Pro 3 Day 18
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 the advanced…
Inter Pro 3 Day 17
Day 17. Today is a rest day! As a pole dancer you don’t have to love or do every single trick or style out there.…
Inter Pro 3 Day 16
Day 16. You’ll be working on handstands today but if you find handstands are not your thing, feel free to skip those and work on…
Inter Pro 3 Day 15
Day 15. Warm up with the Performance ready warm up then work on your Butterfly using the grip you like best, and Flatline scorpio giving…
Inter Pro 3 Day 14
Day 14. Today is a rest day, use the Pole massage routine and watch my Veena’s tips for injury care and prevention video for more…
Inter Pro 3 Day 13
Day 13. I want to remind you again that If you’re on the struggle bus with the Caterpillar move after finishing this program give my…
Inter 3 Day 12
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 invert instead.…
Inter 3 Day 11
Day 11. Today is a rest day! Just watch today’s video Veena’s tips for chopper and take notes if you like because tomorrow we’ll work…
Inter 3 Day 10
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 you have…
Inter 3 Day 9
Day 9. Today I’d like you to watch the Easy Up lesson before warming up with the Easy beginner warm up. Karate kid 5 tries…
Veena’s tips for common Split Grips (LIVE LESSON)
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 placement is…
Inter 3 Day 8
Day 8. It’s a rest day! Today watch Veena’s tips for split grips. Have a nice relaxing day.
Inter 3 Day 7
Day 7! Today you’ll be working on Handstands, but before that warm up with the Performance ready warm up or feel free to use the…
Inter 3 Day 6
Day 6. I’d like you to think of this program as introducing you to new tricks. Simply getting familiar with them, but not necessarily nailing…
Inter 3 Day 5
Day 5. Today is a rest day! If you’re feeling super tired and your energy level doesn’t increase during the few 10 or 15 mins…
Inter 3 Day 4
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 created a…
Inter 3 Day 3
Day 3. Before starting I want you to understand, when working on the Skater make sure you’re legs are nice and tacky or wear sticky…
Inter 3 Day 2
Day 2. Today is a rest day. How did your Ballerina go? Do you have a favorite one? Remember even if you only worked on…
Inter 3 Day 1
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 throughout this…
Intermediate Level 3 Welcome (FREE)
Welcome to your intermediate level 3 program. This is an 18 day program that will focus on more challenging intermediate tricks, static pole spin combos,…
Core strength VIP plan – NO POLE NEEDED (FREE)
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 my free…
Inter 2 Day 14
Day 14. Today is your last day! If you feel like your inverts need some work, head over to the 30 day invert program before…
Inter 2 Day 13
Day 13. Today is a full rest day. It’s interesting how sometimes a trick or movement just clicks, this will happen for some and not…
Inter 2 Day 12
Day 12. Today begin with the Easy beginner warm up, then you’ll be revisiting Hip holds and Inverted lotus giving these 4 tries, each side.…
Inter 2 Day 11
Day 11. Today it’s back to leg hang practice! Warm up, then give the Gemini and Star 8 tries on both sides then move on…
Inter 2 Day 10
Day 10. Today is a full rest day! How did the combos go yesterday? I’d love to hear from you.
Inter 2 Day 8
Day 8. You’ve made it to week two! Begin with the Core conditioning routine then, for your Invert, practice all 3 steps first, then choose…
Inter 2 Day 9
Day 9. Today you’ll be practicing The doll, Inverted thigh Hold and two combos! Warm up with the Express warm up then move on to…
Inter 2 Day 7
Day 7. Today you’ll have the opportunity to work on two beautiful tricks, Side v and Shooting star. Warm up with the Shoulders and Abs…
Inter 2 Day 6
Day 6. Today is a rest day but next week you’ll start working on some fun combos. Today get your rest, take a hot bath…
Inter 2 Day 5
Day 5. Today you’ll focus on using the inner thigh to hold yourself on the pole. Begin this session with the Lower body conditioning routine.…
Inter 2 Day 4
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 today. Start…
Inter 2 Day 3
Day 3. Today is a rest day! Please understand, it’s not expected that you’re able to do every trick that’s listed the first day, or…
Inter 2 Day 2
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 tries per…
Inter 2 Day 1
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 and totally…
Intermediate Level 2 Welcome (FREE)
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 the first…
Fan Leg Invert
COMBO – ADVANCED This video was done on a static pole. I suggest wearing shoes to protect your toes when learning this as I have…
Inter 1 Day 28
Today is the last day of intermediate level 1! In Level 2 we’ll start working with inverts. For today just watch the Invert tutorial to…
Inter 1 Day 27
Day 27. It’s time for the Elbowstand sit up, I love using this trick to get back up on the pole from off the floor.…
Inter 1 Day 26
Day 26. Rest day again. There are only two days left! In level 2 you’ll begin to work on new tricks, inverts and combos!
Inter 1 Day 25
Day 25. Today you’ll work on laybacks again. How did they go for you last time? Where you find one felt better than the other…
Inter 1 Day 24
Day 24. Today you’ll be giving the full elbow stand a try! Watch the Elbow and forearm flip over video before warming up with The…
Inter 1 Day 23
Day 23. Rest day! Did you know you can fake the look of being more flexible than you are? Watch my Veena’s flexibility hacks video…
Inter 1 Day 22
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 ankle release.…
Inter 1 Day 21
Day 21. Today is a full rest day. I want you to remember something, when you work on combos think of these as suggestions. It’s…
Inter 1 Day 20
Day 20. Today it’s back to The stands routine this is the warm up and you’ll work on a few spins too. Carousel spin 3…
Inter 1 Day 19
Day 19. Today you’ll only work on one spin, along with the fun combo and plank. Begin with the Core conditioning routine as the warm…
Inter 1 Day 18
Day 18. Rest day again! Make sure this is a full rest day to allow your body to recover and please feel free to reach…
Inter 1 Day 17
Day 17. Today is all about spins! As always you can choose to do the static or spinning pole versions. Warm up with the Easy…
Inter 1 Day 16
Day 16. Today you’ll be revisiting some tricks again so now is a good time to take a mental note, or look over videos you’ve…
Inter 1 Day 15
Day 15. Rest day toady! Need more one rest day in a row? Go for it! As long as you don’t take a full week…
Inter 1 Day 14
Day 14. Today you’ll be working on the 2 hand plank along with some spins. Start today with the Shoulder conditioning routine. Two hand plank…
Inter 1 Day 13
Day 13. Today is a rest day. How’s everything be going for you? Are you getting closer to a reverse elbow or handstand? If you’re…
Inter 1 Day 12
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 exercises, starting…
Inter 1 Day 11
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 help you…
Inter 1 Day 10
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 the Shoulder…
Inter 1 Day 9
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 or handstand,…
Inter 1 Day 8
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 with you!…
Inter 1 Day 7
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 you need…
Inter 1 Day 6
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 stand right…
Inter 1 Day 5
Day 5. Today start with the Basic warm up then you’ll be working of spins and a fun exit for the fireman. You can use…
Inter 1 Day 4
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. Begin with…
Inter 1 Day 3
Day 3. Rest day today! How did your first 2 days go? I’d love to hear from you! Give the Pole massage a try if…
Inter 1 Day 2
Day 2. Today you’ll be working on your climbs, a barrel roll and some spins. You can choose to work on static or spinning pole.…
Inter 1 Day 1
Day 1. Today you’ll familiarize yourself with common intermediate grips! After watching the Energy tips video and grips videos, do the exercises in the order…
Intermediate Level 1 Welcome (FREE)
This 4 week program was designed to introduce you to intermediate level pole work. I want to stress that I don’t expect everyone to get…
80s Synthwave Workout (LIVE LESSON)
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 and let’s…
20 Strength Building Pole Moves (FREE)
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
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 sections you…
Flexy Warm Up (LIVE LESSON)
WARM UP – Length 15:00 – Items needed: Chair or Door jam. Pole (optional) This warm up is perfect for when you’re ready to work on…
14 Pole Climbs (FREE)
Looking for different ways to climb your pole? Give some of these a try and if you need help I’ve shared 12 of the 14…
Adv Handstand Combo
POLE – ADVANCED – COMBO Of course you’ll need to have already been working with handstand before trying this one. Knowing the Reverse ayesha will…
Day 30 spin pole
Day 30, whoot, you made it! For our last day I’m sharing some quick tutorials I made for an old Instagram challenge. Have fun with…
Day 29 spin pole
Today is a rest day! If you haven’t tried it, give the video I shared a go. Let me know how you like it.
Day 28 spin pole
Ayesha time! First warm up using the Express warm up. If you haven’t watched my tutorial yet, please do this before working on Spin drill…
Day 27 spin pole
Today is a rest day! I’m curious, have you tried any of the internal nausea treatments I mentioned? Did any of them work?
Day 26 spin pole
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 get to…
Day 25 spin pole
Today is a rest day! Treat yourself with the Pole massage routine! See you tomorrow!
Day 24 spin pole
Brass Monkey practice! The Brass monkey can really be tough on your knee pits so keep your attempts to 5 per side, that’s 10 total.…
Day 22 spin pole
Butterfly practice! If you’re an advanced dancer feel free to try all of the butterfly variations. Otherwise choose whichever Butterfly feels most secure. If you’re…
Day 23 spin pole
Today is a rest day. Try this mediation to help you improve on your pole skills, if you like.
Day 21 spin pole
Superman practice! Begin today with the Hard core warm up. If you’re not familiar with my Superman tutorial please watch it. Do no more than…
Day 20 spin pole
Today take some time to watch Spinning pole drill #6, just watch so you’re familiar with it for tomorrow.
Day 19 spin pole
Today you’ll work on leg hangs! Please make sure you’re legs are nice and tacky before you work on these tricks. I’ve included the Performance…
Day 17 spin pole
Today I’d like you to revisit 2 laybacks, Cross knee and Cross ankle release. Timestamps for the spinning pole instructions are CKR 6:26 CAR 4:11…
Day 18 spin pole
Today is a rest day! Are you still feeling really dizzy? I suggest recording yourself so you can see if you’re moving sloooowly in and…
Day 16 spin pole
Rest or Spin! If you’ve chosen to spin today start with the warm up. Then give any spins that are in your level a try.…
Day 15 spin pole
Today you’ll work on Aerial inverts! Beginners can follow along with todays drill as I have options for you to work on, no you will…
Day 14 spin pole
Today is a rest day. Here’s a helpful tip. If your not comfortable with a move on static don’t try it on spin until you…
Day 13 spin pole
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 use a…
Day 11 spin pole
It’s time for Planks and Laybacks. Beginners choose beginner level moves like sits, climbs, forearm sit or beginner level spins to work with. Click here…
Day 12 spin pole
Take a break today. Are you started to feel less dizzy and more in control? We’ll begin working with Inverts soon, beginners can continue to…
Day 9 spin pole
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 to cause…
Day 10 spin pole
It’s time for an active rest day. You’ll work through the Flowmotion routine, no warm up is needed! Remember you can click on the pink…
Day 8 spin pole
Today is a rest day. If you’re not sure how to check if your pole is too tight or not tight enough, watch this video.
Day 7 spin pole
I want to remind you that this program is designed to accommodate multiple levels of ability so it’s important to choose the tutorials that are…
Day 5 spin pole
Today is all about climbs! Warm up using the Express warm up. Then choose 2 or more climbs to work on. Beginners stay with the…
Day 4 spin pole
Today is a rest day! Were you able to find a gaze that works for you? It might not be perfect right away as these…
Day 3 spin pole
Today you’ll learn 3 ways to stop that pesky dizzy feeling! Warm up with the Easy beginner warm up first, then move on to the…
Day 2 spin pole
Today is an active rest day. Do the Quick Hip and glute routine no warm up is needed. Then finish with the Flowmotion routine. See…
Day 1 Spin pole
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 worry if…
Spinning Pole Nausea Tips (LIVE LESSON) (FREE)
Are you ready to acclimate your body to spinning and learn how to control your momentum, creating longer spins and beautiful lines. Click here and…
Spinning Pole Drill 5 (LIVE LESSON)
This drill is for training your Aerial inverts on spinning pole. Please work on the V invert/Chopper and Aerial invert before this trying this drill.…
Spinning Pole Drill 6 (LIVE LESSON)
These drills are only for my Advanced dancers. In this video I’ll talk about how to use the Inverted crucifix Shoulder mount and Ayesha on…
Spinning Pole Drill 4 (LIVE LESSON)
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 trying this…
Spinning Pole Drill 3 (LIVE LESSON)
Today just breathe, slow down and relax. Try counting to 3 slooowly or try counts of 8 to the music you’re listening too. If you’re…
Spinning Pole Drill 1 (LIVE LESSON)
This video will help you figure out which gaze works best for you while using a pole sit! It might be a combination or just…
Spinning Pole Drill 2 (LIVE LESSON)
After a warm up follow along with me! Please be sure to watch the Thigh Rest and Butterfly invert if you’re an advanced pole dancer…
Veena’s Tips for Spinning Pole (LIVE LESSON)
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 on for…
Veena’s Tips for Spinning Pole (LIVE LESSON) (FREE)
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 dear life.…
How to deep clean your pole! (FREE)
It was time to deep clean my pole and I thought, “why not make a little video for you guys?” I use rubbing alcohol during…
Flexibility hacks! (FREE)
Here are my secrets for making the most of the flexibility you have. You’ll find modifications for several popular pole, chair and floor moves, along…
Tips for Creating a Routine (FREE)
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 to check…
Homemade Grip aid Recipe! (FREE)
Today I’m sharing my favorite grip aid recipe and pairing it with another common grip aid, creating a super grip concoction. These two grip aids…
4 Crazy things that can help your grip (FREE)
Learning proper technique and building strength is a must and doing so will help you with slipping. However, even if you have great technique and…
How to test if a pole too tight or too loose (FREE)
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!
Static Advanced Pole Combo
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 you. Got…
Beginner STATIC Pole ROUTINE! (FREE version)
Thank you for watching my free routine. This is an example of one of my beginner level routines, however, please keep in mind this example…
Body Waves with Leg Wave (FREE)
A member had a question about adding leg kicks or waves to a body wave, so I made a little video, I hope this helps.…
Low V
I call this move a Low V. It’s a fun way to move from standing to the floor, making this a great transition trick. If…
Rocketman and Yogini
This tutorial will cover proper points of contact with a focus on protecting the ribs allowing you to determine if this move is right for…
8 Pole finishes Reviewed (FREE)
If you have a nickel allergy do not use Chrome, try Stainless steel instead. Good uses for the wrap are: Note: if you have greasy…