Exotic Pole Dance For Beginners by Valeria Timoshenko

Greetings, lovely students! I'm Valeriya, thrilled to have you join my Pole Dance Exotic course for beginners. I truly value this chance to share my experience with you. Throughout this course, I'll guide you in mastering the basics of pole dancing. Before we dive in, here are a few essential tips: Prioritize your warm-up. Pause the video to practice and replicate each task. Approach your practice with patience and care. Be kind to yourself; avoid harsh self-judgment. Record your sessions and review them. Perform exercises on both sides. Embrace the joy of the learning process. Step by step, I'll guide you from simpler moves to more complex ones. Each lesson focuses on a distinct aspect of Exotic dance, allowing you to create a basic dance combination by the end. Feel free to experiment with the knowledge gained—alter sequences, add or omit details, and play with tempo. Enjoy your training journey and venture into this exciting new world! Now, let's start with the fundamentals: steps around the pole. But first, engage in simple exercises to understand shoe dynamics, weight distribution, and maintaining a graceful posture. **2:18 How to Stand on the Edges** Shift your weight forward smoothly, keeping your knees straight. Roll your foot from heel to toe. Bend your legs one by one, pointing your toes and standing on the edges. **4:20 How to Stand Near the Pole** Maintain a specific distance from the pole: outside hand across your chest and straight, inside hand gripping the pole. Keep your shoulders back, chest open, neck smooth, and gaze forward. **7:00 First Steps** Begin with basic steps, maintaining good posture. Shift your weight to one leg, take a small criss-cross step forward, and repeat. Gradually add hip movements or hair waves. Ensure a slight pull away from the pole to engage your upper body. **13:25 How to Change Directions** Change directions smoothly during steps. Shift weight to the front leg, make a sway with the outside hand, and grasp the pole. Create a semicircle with your hips to transition smoothly. **16:00 Inside Pirouette** Start in a criss-cross position, rolling from one leg to the other. Use two types of pole grips for the inside hand and outside hand. Focus on graceful rotations, bending your back and lowering your shoulder. **25:00 Reverse Pirouette** Perform the same actions as the inside pirouette but in reverse order. Initiate the turn with a step from the inside foot, using the outside hand to aid the rotation. **32:50 Semicircle Line (Legs Working)** Stand on the inside leg, transfer weight, and pivot. Bend the inside knee, facing it to the pole, while the outside leg draws a semicircle, enhancing the beauty of your dance moves. **36:50 How to Do Dip Spin** Your first pole spin involves recalling the semicircle line, pivoting, and lifting with the upper hand. Maintain posture, distance from the pole, and execute smooth, controlled movements. **42:09 3 Combinations for You** Practice three combinations using the movements learned today. Feel free to perform them to your favorite music. Thank you for joining me today! I hope you enjoyed it, and I look forward to seeing you in the next lesson. Goodbye!

Hello again! Today's focus is on "waves." Waves form the foundation of Pole Exotic, serving as either standalone movements or seamless transitions between different poses. It's crucial to grasp the various types of waves, starting with the fundamentals. I recommend incorporating wave exercises into your warm-up routine and practicing them regularly. Let's begin by breaking down waves using a wall before attempting them with a pole. **2:03 Learning Waves with a Wall** You can do this exercise without shoes. Stand at a comfortable distance from the wall, placing your feet shoulder-width apart and your hands against the wall. Identify five points of your body crucial for the wave: head, chest, belly, pelvis, and knees. The objective is to touch the wall with each of these points while creating a wave motion. The wall acts as a guide, helping you visualize the trajectory of each body part. Practice this both facing and with your back to the wall, imagining touching it vertebra by vertebra. **6:12 Wave with a Pole** Now, replicate the same sequence with a pole, choosing a grip that suits you. Remember to work on the wave while standing on the edges of your shoes and pointing your toes. Pay attention to your neck, a vital component in this exercise. By doing so, you can selectively engage different parts of your body in the wave. **9:10 Adding Leg Movement to Your Wave** Continue the wave as before, but now incorporate footwork. As you arch your back, the leg moves backward, visually enhancing the arch. When rounding the back, the bent leg moves forward towards the chest. Experiment with different amplitudes and understand the movement of the leg separately for better clarity. Explore transitioning from a small amplitude shake to a smooth, large wave. **12:42 Wave from One Leg to Another** Stand with your feet apart and initiate a wave from the head, smoothly moving downward. As your back rounds, descend, and as you arch your back, ascend. You can also perform this wave in reverse order. Your task is to combine these waves into a seamless combination, altering amplitude, speed, and order. **16:51 Plie** Plie is a crucial component of Exotic dance, often used in conjunction with body waves. Stand with your legs apart, slightly wider than shoulder-width. Bend your knees, opening them to the side, while keeping your back straight and shoulders above the pelvis. Push the insteps forward, standing on the edges of your platform. Now, add a wave to the plie. **20:00 Wave against the Pole** Place one shoulder against the pole without leaning your head on it. Slowly descend into a deep arch, leaning vertebra by vertebra against the pole. **21:40 Wave against the Pole with Legs Together** Repeat the previous steps, but now with your feet together. After the wave, sit down into the plie as if settling into a chair. **23:06 Plie with the Pole Between Legs** Wrap your legs around the pole in this plie variation, placing them together and in front of the pole. Explore different wave options in this exercise. **25:43 Three Combinations for Independent Practice** Your home task involves experimenting with these three combinations. Feel free to modify movements, add your creative touch, or remove elements to make them your own. Enjoy your practice!

The Pole Exotic discipline encompasses a variety of elements such as air tricks, pole spins, handstands, and floor work. To seamlessly link these components, understanding the appropriate transitions is crucial. By incorporating diverse options for changing levels, your dance style gains complexity and captivation. In this lesson, I will guide you through fundamental techniques for descending and seamlessly continuing your dance on the floor. Prioritize knee safety by wearing knee pads and executing smooth landings. Here are my essential tips for this lesson: **1:33 - Instep Landing Technique:**    - Place your legs on the floor one by one.    - Focus on proper kneeling for a soft and safe descent.    - Roll slowly from the edge of your heels, transitioning to the instep, and finally landing on the knee. **4:18 - Semi-circle Spin Descent:**    - Maintain control of your pole grip.    - Lift yourself with one hand and push away with the other to create distance from the pole.    - Initiate a semi-circle spin, extending the move and landing on your swaying leg. Finish by bringing your legs together. **8:40 - Swaying Move Descent:**    - Begin with preparatory exercises.    - Keep legs together, hands in a similar position as the previous task.    - Shift your weight forward, execute a push forward, and descend smoothly. Exercise caution with your knees. **15:00 - Twisted Spin Descent:**    - Fix the inside leg on one point and maintain it until your outside hip touches the pole.    - Initiate a swaying motion around the pole while keeping the inside leg's point as a reference. **20:10 - Plie Descent:**    - Stand with your back to the pole, upper arm bent at 90 degrees.    - Bend your back, creating a bow shape, and slide down smoothly.    - Land one knee to the floor, adopting a diamond pose. **27:12 - Wide Plie Descent:**    - Stand with feet apart, descend while on the edges, forming a 90-degree angle in your knees.    - Connect the knees, smoothly move to the side, and land in a kneeling pose. **32:00 - Pirouette Descent:**    - Pull yourself up with your upper arm gradually, transferring weight to your feet.    - Bend your knees smoothly during the pirouette, landing with one knee on the floor, concluding in a diamond pose. **38:10 - Diamond Roll Transition:**    - Start turning toward the pole, regrip your arms, and pull up with your upper hand.    - Open your hips, transfer weight smoothly between legs, and maintain insteps together without separating. **Common Mistakes:** - Relaxed legs - Failure to lift oneself up, hanging on the pole - Neglecting to fix insteps together **43:10 - Applying Knowledge in Combinations:** - Try creating three small combinations using the transitions from this lesson. **HOME TASK:** - Craft three mini combinations incorporating the descent techniques learned in this lesson. Wishing you good luck, and I look forward to seeing you soon!

Floorwork is an integral aspect of exotic dance, a vital component that goes beyond pole spins, tricks, and props. It brings sensuality, artistry, musicality, and diversity to our choreography. This lesson focuses on fundamental movements without the pole, offering a glimpse into a vast and crucial topic. While seemingly simple, executing these moves requires constant muscle control to ensure smooth transitions. **Attention:** Prioritize the well-being of your knees. Always wear knee pads, monitor each movement, and land smoothly. **0:45 How to Descend:** Ensure pointed toes and maintain their flex. Round your back, aiming to bring your chest as close to your knees as possible. **2:55 How to Ascend:** Maintain pointed toes. Connect your legs, round your spine, and ascend. Finish by arching your back. Ascending mirrors the actions of the previous task but in reverse. **4:35 Descending and Ascending with Straightened Legs:** Slide with straightened legs, keeping pointed toes and using the edges of your heelbox, not the ankles. **5:20 Scorpion Pose:** Straighten one leg and slide down as in the 0:45 task. Keep the upper leg high, resembling a scorpion's tail. **9:00 Ascending from Scorpion:** Crucial: refrain from engaging your hands until your knees reach your chest. Initiate with a leg push, lifting the knee. Once mastered, use your hands to lift your body. **13:22 Leg Work:** Maintain posture control and avoid hanging. Extend leg movements. Begin these exercises slowly. **18:24 Sliding Legs Under Buttocks:** **23:48 Fan:** Keep shoulder blades squeezed, maintain good posture, open your legs wide, and keep them close to your face. This benefits your abs. Land your legs smoothly without dropping them. **28:07 Little Combination:** **31:31 Loop:** Imagine your foot as a clock hand. Fix the knee and initiate the motion from the hip, drawing a full circle line. Initially, practice side-to-side moves before progressing to the circular motion. **40:20 Integrating Learned Skills:** **44:15 Homework:** Create your floorwork combination. Adjust the sequence, add or remove elements, and try it with different music. Film yourself and address any issues. Wishing you the best of luck, and see you soon!

Enhancing the dynamism of your dance involves altering your height and engaging with the surrounding space. In this session, we will explore various methods of gracefully transitioning from the floor to pole dancing. **00:54 Rising from Kneeling Position** Situate yourself opposite the pole, ensuring easy reach with your hand. Initiate a backward wave, placing both hands high on the pole to pull yourself up. Elevate your knees toward the chest and extend them forward in front of the pole. **6:20 Alternative Kneeling Pose Ascension** Raise one arm straight up, utilizing it to lift, while the other arm beneath the chest aids in pushing away from the pole. Maintain tension in your feet, sliding on the floor with your insteps. After rising, integrate transitions from previous lessons. **8:40 Step-by-Step Ascension** Simple yet effective, carefully place one foot on the platform's edge, shifting weight before bringing up the next foot. Optionally, add a wave or hair whip. Progress by straightening both knees from a sitting position on one leg, lowering shoulders, and incorporating a wave or hair whip. **11:12 Ascending from Lunge Position** Start in a position with one leg forward, the other behind. Reach for the pole with the nearest hand, lean forward, transfer weight to the front leg, and pull up the back leg to rise. **14:45 Pushing Away from the Pole** With one hand high for pulling and the other beneath the chest for pushing, maintain leg alignment and push away from the insteps. After rising, take a step forward for continued dance. **17:10 Modified Transition** Repeat steps from the previous version, but shift weight to the hands instead of feet. Relax the lower arm, draw legs to the chest, and slide forward in front of the pole. **21:00 Ascending with a Spin** Position hands on the pole similarly to previous versions. Choose a leg to swing, drawing a semicircle over the floor. Set a rotational path, lift yourself, and try a gentle spin. **26:45 Lunge Position Variation** Similar to the 11:12 transition, shift the far leg forward, place the near hand high, initiate a wide swing with the lower hand, rotate towards it, and rise, noting the grip change on the pole. **33:30 Rising from One-Legged Turn** A challenging exercise involving a strategic hand grip on the pole. Gradually transfer weight to the front leg, lift the chest, and smoothly extend the second leg to a criss-cross position. **38:30 Integration into Dance** Explore the incorporation of these transitions into your dance routine. Your homework is to create nine combinations, incorporating elements from floorwork and seamlessly continuing on the pole. In conclusion, repeat each transition on both sides, discover your preferences, and modify them for comfort. Enjoy practicing, and I look forward to our next session!

Welcome to Lesson 6, where I'll introduce an intriguing trick that can serve as an independent element or seamlessly link your movements. Whether you aim to inject surprise into your choreography or enhance your skill set, the fan kick is an excellent choice. While not the easiest for beginners, it's beginner-friendly with a bit of patience and practice. Today, I'll guide you through the basic version. Before diving in, consider a couple of preparatory exercises on the floor, which you may want to revisit periodically. **2:01 Preparatory Exercises** To execute this element effectively, leg preparation is key. Begin with a straddle pose, feet at a comfortable distance apart. Gently reach your hands forward while maintaining a straight back. If you're new to stretching, perform this exercise with slightly bent legs, gradually straightening them. Press your knees to the floor, take deep breaths, and gradually lower yourself down, incorporating waves. The next task involves lifting your legs. Place your hands on either side of a leg, lifting it between your palms. Perform this exercise without heels, aiming for 10 reps per leg. Challenge yourself further by lifting both legs, even if only slightly. **Task for You:** Practice these exercises, and I'll demonstrate how to execute a fan on the floor. **7:43 Fan on the Floor** Recall our previous lesson as we revisit this exercise. Sit on one hip, with the lower leg bent or straight. Extend the upper leg, creating a 90-degree angle or a "V" shape. Move both legs to the center, pull them closer to your face, open into a straddle pose, transfer weight to the other leg, and close the fan. Now, let's apply this knowledge to creating a fan on a pole. **11:11 Fan Kick** Position yourself in front of the pole, hip touching it. Grip the pole in the armpit, with the palm at cheek level. Lift slightly, shoulders down, shoulder blades squeezed together. Push the pole down, raise the nearest leg to the chest, initiate a diagonal swing, open into a straddle, and close with the second leg. Execute slowly, engaging all muscles. Remember to perform this exercise on both sides. **17:38 Reverse Fan Kick** Similar to the previous version, with a twist. Initiate the swing with the outside leg from the pole, while the far leg makes a diagonal swing towards the pole. **Task for You:** Try both the classic and reverse fan kicks on both sides. **20:25 3 Combinations with Fan Kick** Explore three combinations integrating the fan kick. Beware of common mistakes, such as relaxed hands, incorrect hand placement, lax legs, and a missing swing of the second leg. **Home Task:** Create your own combinations utilizing the fan kick. Mastering the fan kick takes time. Monitor your back and leg movements, filming yourself for easy self-assessment. Thank you for your attention, and I look forward to seeing you in the next lesson!

Unlocking the Secrets of Spinning Pole Artistry Ever marveled at the mesmerizing grace of a pole dancer executing rapid spins and dynamic moves? The magic lies in the unique mode of the spinning pole. Elevate your performance by delving into the intricacies of this mode, transforming even basic steps into a star-worthy dance. To grasp the essence of spinning pole dynamics, take a gradual approach, mastering each step with finesse. Control is key as you navigate your sway, maintain the optimal distance from the pole, and modulate your rotation speed. The crux of speed control lies in the proximity to the pole—closer accelerates the spin. Meanwhile, your swaying motions naturally dictate the pace of rotation. For your initial foray, opt for open attire, enhancing grip with the pole. Let's break down the basics step by step. **1:50 Mastering Self-Rotation** - Position one hand as high as possible, pulling yourself upward. - The other hand secures your chest to the pole. - Execute a subtle forward sway, releasing your legs. - Focus on a strong, arched back with your belly against the pole. **4:35 Sitting Gracefully on the Spinning Pole** Before attempting the spinning version, practice on static mode with bare skin for improved grip. Tighten your hips, tilt your body sideways, and overlap one leg over the other. Transition smoothly from static to spinny, exploring how proximity amplifies rotation speed. **8:33 Seamless Move Integration** Once you've mastered the basics, add head movements such as neck rotations and hair shakes. Enhance your routine with fluid transitions for a polished performance. **10:50 Spin with a Bent Leg** Maintain control by keeping shoulders back and down while lifting your chest. Employ an outside hand across the chest to push away from the pole, creating a controlled distance. Secure a grip on the inner hip, bend one leg, arch your back, and lift yourself up, maintaining control throughout. **16:20 Harmonizing Your Repertoire** Combine learned tricks while experimenting with hand positions. Whether under the chest or elsewhere, choose the most comfortable stance for your routine. **22:16 Crafting a Spinning Combination** Build a seamless combination incorporating moves from previous lessons. Embrace the journey and take your time adapting to the unique demands of spinny pole artistry. **Home Task** Expand your repertoire by adding elements from previous lessons and experimenting with floorwork transitions. Capture your progress on film and enjoy the enchanting dance journey!

As we conclude this course, this video will guide you through a step-by-step analysis of the choreography featured in the promotional video. Feel free to apply these movements to a different audio track if you wish. Throughout the course, we've thoroughly examined each movement and transition. Now that you've familiarized yourself with the material, you have the flexibility to create your own combinations. This knowledge is ample to embark on crafting your unique choreographies. For those entering the realm of Pole Exotic, I suggest starting with straightforward audio tracks with predictable beats. Gradually incorporate more intricate details into your foundational movements, such as waves, hair whips, head turns, hip rotations, and more. Expand your understanding by watching videos of dancers in this style. Attempt to replicate some of their combinations, elements, and transitions. With time, your body will assimilate these movements, molding them into your distinctive dance style. Remember, the essence of dancing lies in enjoying the process. Guide yourself gently and consistently toward positive outcomes. Acknowledge every small victory and appreciate the effort you invest in your dance journey. Additionally, choose training attire that resonates with your personal style. Fear not to experiment; discovering your unique style is part of the journey. Dancewear contributes to creating the right mood, boosting self-confidence, and fostering inspiration. Wishing you an enjoyable workout! I trust you found it fulfilling. I would be delighted to witness your results. Until next time!