primarily standing moves with one or both feet grounded at all times, with the exception of optional tuck progressions; seated floorwork during warmup and choreo may be supported by hands, forearms, or reclined; some supine shapes to prepare for upright shapes on the pole

ability to stand for at least five (5) minutes at a time, and ability to support a portion of your body weight for short periods of time. expect short bursts of elevated heart rate followed by periods of rest. most chronic pain, injuries, and disabilities can be accommodated, and modifications to all moves and exercises are easily made

Ability to Sit or Lie Down: Participants should be able to comfortably sit or lie down on the floor for extended periods (sometimes 3-5 minutes per pose).

Ability to Support Weight: Some poses may require participants to support a portion of their body weight, such as in supine twists or seated forward folds.

Tolerance for Gentle Pressure: The practice involves sustained holds and self massage, which may create gentle pressure on joints and connective tissues.

this class is intentionally designed to practice movement in multiple orientations (e.g., standing, seated, supine) and utilize the support of props. Modifications are standard offerings, and variations are regularly encouraged. Active dynamic stretching and other repetitive drills will be led at a moderate level of cardio, but can be executed at half time or at the student’s own pace

Strong grip points are used to hold the pole firmly with hands and elbow and knee pits. Movement includes dance-style lunges engaging quads, glutes and calves and pushing/pulling body weight with core and upper body engagement. Moves will be held for a range of 1-10 seconds. Accommodations can be made to support individual needs.

Students should expect to be standing for at least 50% of class time. Class will include intermittent changes in heart rate demands; elevated during conditioning and combo run-throughs. Students should be comfortable supporting their body weight through their legs in heels with pole available for stability/balance. Students will practice elements standing, in squat/lunge positions, and kneeling/laying on floor. During conditioning, students should expect drills that target mobility of the hips, knees, and ankles, active extension and flexion of the legs, and movements at end-range of motion. Conditioning builds significant heat in the muscles of the shoulders, core, and legs. Students should expect to practice elements that explore shapes at their own personal end ranges of motion, which will be challenging and may not immediately produce a desired aesthetic outcome. Breaks/rest are welcomed at any time based on student need. Progressions provided to build student ability over time.

there’s a lot of laying down, sitting up, rolling around, and circular movements through spine, hips, shoulders and neck. Participants have agency- we encourage students to create or ask for modifications at any point during class.

ability to stand for at least five minutes at a time, ability to hold body weight on the pole for short periods of time, ability to move in an controlled manner with an elevated heart rate

ability to be upside down for short periods at a time, ability to push body weight away from the floor (e.g. downward dog position for five seconds)

Students should expect to be standing for a majority of the class. Heart rate will be elevated intermittently during warmup, conditioning and when running through Choreography. Students should expect to work through hip, wrist, ankle, and shoulder mobility. Almost all activities can be modified to accommodate students needs.

ability to stand for long periods of time, ability to have an elevated heart rate for more than five minutes at a time, ability to hold body weight on the pole for at least three seconds

class includes several minutes of pole skills at a time (often aerially), includes a variety of moves that require various grip points on the body that benefit from pain tolerance to skin friction, includes moves that use large amounts of shoulder/elbow/wrist flexibility and strength. The flexible nature of this class allows for ample accommodations to be made for chronic pain, injuries, and disabilities.

Strong grip points are used to hold the pole firmly with hands and elbow and knee pits. Students may spend a minute or more on the pole getting used to new grip points and maneuvers. Ability to support the body in an instructor-spotted invert while engaging core and upper body muscles. Accommodations can be made to support individual needs.

Students must be able to stand for at least 5 minutes at a time, be able to support body weight in an all fours position on the floor, able to kneel on the floor for short periods of time and hold weight on the pole with upper body for short periods of time (like an upright front or back knee hook sliding down to the ground). Comfortability with basic pole movements such as pirouettes, dips, lunges and beginner spins. Short bursts of elevated heart rate followed by rest. Students are always welcome to ask for modifications at any point during class.

Since this is a freestyle-based class, you can take it entirely at your own pace and comfort level. You are never required to do or focus on anything that doesn’t feel good for you—physically or otherwise. You’re welcome to stay upright the whole time, explore floorwork, or mix both throughout the class—whatever feels best. There’s absolutely no pressure to engage with any type of movement your body isn’t feeling called for, and you can rest or modify at any point.

This class involves continuous movement, but how much or how little is entirely up to you. Heels and kneepads are optional and always welcome—wear and bring whatever makes you feel good!