Warmups, Cool Downs, & Meditaions - No Pole Required
Preparation and cool-downs for optimal physical and mental movement. This essential collection provides targeted routines to safely prepare your body for Pole Dance, Boudoir Dance, and Flexibility training. Use these before any dance or technical work to increase blood flow, activate key muscle groups, and maximize mobility, ensuring your body is ready for the best possible experience.
Warmups: Essential to safely prepare your body, maximize mobility, and activate key muscle groups before any technical practice.
Cool Downs & Meditations: Stand-alone gentle practice, preceed your warm up, or softly come down from a high intensity practice.
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Moving Meditation | Body Awareness (5.6)
Body Awareness | Moving Meditation (5.6)
Instructor: Missy
Length: 20 MinutesEmbrace a slower pace and deepen your internal connection in this all-levels movement practice. The intention of this practice is to trust the support of the earth and return awareness to the body in its wholeness. ...
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Moving Meditation | hummm (5.5)
hummm | Moving Meditation (5.5) Instructor: Missy
23 MinutesEmbrace a slower pace and deepen your internal connection in this all-levels movement practice. Missy begins with a gentle guided meditation to ground your focus, inviting you to settle in. From this place of stillness, we will gentl...
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Core & Back Mobility Warm Up (5.1)
Core & Back Mobility Warm-up 5.1
Instructor: Sara
Length: 22:20 minutes
This extended warm-up is the required foundation for the entire Backbend Progression series, but can also be practiced on its own for regular mobility maintenance. Sara guides you through targeted core activation and spinal p... -
Moving Meditation Warm Up (5.2)
Moving Meditation Warm Up (5.2)
Instructor: Missy
Length: 22 minutes
Embrace a slower pace and deepen your internal connection in this all-levels movement experience. Missy begins with a gentle guided meditation to ground your focus, allowing you to settle into the present moment. From this pl... -
10 minute Warm Up (5.3)
10 Minute Warm-Up 5.3
Instructor: SuzieQ
Length: 10 minutes
Ignite your energy and prepare your entire body for movement in this vibrant 10-minute session. SuzieQ leads you through a dynamic sequence designed to awaken your muscles, build heat, and lift your spirit. This high-energy exploration ... -
Flow State Warm Up (5.4)
Flow State Warm Up 5.4
Instructor: Suzie
Length: 26 minutes.
Immerse yourself in this extended warm up designed to prepare your physical foundation for movement. Suzie leads you through a seamless blend of whole-body mobility, functional strengthening, and focused conditioning. This practice is c...
