Your First Class (Minute by Minute)
This is how your first class usually goes:
- Before class: arrive 10 minutes early, settle in, ask questions, and meet your instructor.
- First 10 minutes of class: warm-up and simple mobility.
- Next 5-7 minutes: light muscle conditioning to prepare your body for pulling work.
- Main part of class: grips, beginner spins, introduction to climbing basics for future classes, and simple combinations.
- Last 5 minutes: cool down and stretch.
- After class: sign up for your next class or make a quick plan for your next class.
You are not expected to climb right away in your first class. Every student gets their own pole in class.
If You Are Worried, Read This First
Most beginners tell me they worry about one of these:
- “I will feel awkward.”
- “I am not flexible.”
- “I have no upper-body strength.”
- “I do not know what to wear.”
You are not alone in any of this. Most students start with the same worries, and many come alone. Class vibe is supportive and beginner-focused: music is on, the coach guides you step by step, and nobody expects a performance. If you are shy, tell your instructor at the beginning. We will meet you where you are.
Week 1: Build Your Routine, Not Pressure
Your only goal this week is to show up once and leave feeling safe.
- Nervous track: 1 beginner class.
- Ready track: 2 beginner classes.
- Extra work: optional 8-10 minutes of light mobility at home.
In class, you learn safe grip basics, simple footwork, beginner spins with support, and a few beginner strength moves to start building the strength you will need for future tricks. At home, keep mobility gentle for shoulders, wrists, hips, and back. You are not behind if this feels new. You are learning.
Week 2: Keep It Simple and Add Support
- Nervous track: 1 class + 1 short home session.
- Ready track: 2 classes + 1 short home session.
- Home session idea (8-20 minutes): squats to chair, wall push-ups, glute bridges, and light core work.
Even short sessions count. Small steps done regularly beat big efforts that burn you out.
Week 3: Keep Building Without Overdoing It
- Nervous track: 1-2 classes.
- Ready track: 2 classes (or 3 only if recovery is good).
- Extra work: 1 light strength or mobility session.
If grip feels tired or shoulders feel heavy, reduce volume for that week. Good progress is progress you can repeat.
Week 4: Consolidate and Plan Your Next Month
- Keep the same track that felt sustainable.
- Add only one variable: one extra class, or one longer home session, or one slightly harder movement.
- Reflect on wins: confidence, grip, stamina, and comfort in class.
When you start feeling more comfortable with the pole (often around week 3 or 4), you can add one dance-focused or flexibility-focused class. For example, try Exotic, Pole Art, or Stretching once a week. This way, your training supports not only strength, mobility, and pole skills, but also dance quality, expression, and flexibility.
Why We Prioritize Consistency First
Beginners usually improve faster with steady practice than with intense bursts. I usually say: the best student is the student who is consistent. In the first month, some tenderness and light bruising can happen and usually settles as your body adapts. That is one more reason to build gradually and stay consistent.
If numbers help you stay on track, a common benchmark is 150 minutes of moderate activity per week plus 2 strength days. Also, research suggests total weekly work matters more than how many days you split it into.
Start With One Easy Step
Book one intro-level class, or call/text us and we will help you choose your first class. You do not need a long commitment to begin. You can start with a single drop-in class and decide what feels right after your first visit. We also offer Intro classes (for new customers only) that are perfect for beginners (a 4-class format). If you are not sure about committing to four classes yet, start with one drop-in first.
If calling feels hard, use this opener: “Hi, I am brand new and a bit nervous. Which class should I start with?” Three useful questions to ask:
- Which beginner class is best for my first visit?
- What should I wear for my first class?
- How early should I arrive and what should I bring?
You do not need a perfect plan. You only need your first safe class.
You are welcome here.
The post Nervous About Pole Dance? Start Here first appeared on North Pole Dance.]]>Our studio is growing, and so do your skills and abilities. It is amazing to see how you move ahead on your personal journeys! Together with the studio, our team of instructors is getting bigger. Please meet Valentina and Zhana!
Valentina‘s pole dance journey started back in 2012 in St. Petersburg, Russia. She studied pole and yoga and upon moving to Canada became a certified Vinyasa Yoga Instructor and Pole Dance teacher. You can join her for Yoga, Beginners Pole, Conditioning and Stretching classes.
I believe that every student has unique needs and aspirations. I am dedicated to inspiring others to not only develop their physical abilities but also to express themselves through the art of pole dance.
Zhana has been pole dancing for five years, having received training in both GTA and New York. She taught various levels of pole dance and expanded her skill portfolio by mastering other aerial arts. Zhana specializes in static pole and tricks, you can join her for classes.
The post The bigger the dream the more important the team first appeared on North Pole Dance.]]>I am a firm believer that with enough dedication everyone can achieve their pole goals!
It’s hard to overcome internal barriers, but then the reward is high: you feel accomplished, you feel like you are making progress. Our December studio party was sizzling with this feeling: Eleven students completed the North Star Technical Challenge. Each of them demonstrated five moves on Beginner, Intermediate or Advanced level and got points assigned for technical correctness, sportsmanship, and showmanship. All ladies showed strong sports spirit and did a great job, congratulations to all participants! Special compliments to winners of the three categories: Julie, Ksenya, and Mia! Many thanks to our supportive audience, who cheered for every participant!
On top of the new North Star challenge, the party featured performances of students and teachers. If you didn’t have a chance to join us this time, you can watch the videos here:
It is great to see the beautiful dancers growing their skill and self-awareness, developing their own styles and enjoying what they are doing!
We got a supreme mix in our celebration: lots of adrenaline, tons of determination to win and a tiny bit of fear to fail, awesome dances and complicated tricks, beautiful performers and cheering audience. It was a perfect cocktail!
I am wishing everyone Happy Holidays and looking forward to many rewarding hours of practicing and performing in the New 2018 year together!
Yours,
Taya
Our Premium Photography service includes 3 professionals working with you to create the timeless moments – Instructor, Makeup Artist and Photographer. This team ensures that your best look and poses are captured in high-quality photographs you can print or share with your friends on social media. You can find more details and examples of the pictures here.
Only on December, 17th a special introductory offer is available to you. For only $250 ($200 for studio members) you get:
- Face makeup – skin tone, eyes, eyebrows, eyelashes;
- Standard hair styling;
- 30 minutes photo session with Instructor and Photographer;
- Premium retouch of 3 photographs picked by you;
- Digital copies of all pictures.
We only have 6 slots available – sign-up sheet will be posted at the North Pole Dance studio.
Make sure you use this great opportunity to create a picture which will motivate you!
The post Premium Photography Introductory Offer for December 17th! first appeared on North Pole Dance.]]>You are invited to join North Pole Dance Studio Technical Challenge, that will take place during the studio party on Wednesday, December 13! Dare to compare your skill set to the technical standards of pole dance!
Here is how it works:
- Check your level. The Challenge is available in three levels: Beginners, Intermediate and Advanced. If not sure, check with your instructor.
- Apply for the North Pole Dance Technical Challenge on your level: send an email to [email protected], use live chat on northpole.dance, call 647-547-1578, or talk to your instructor. This challenge is open exclusively to the students of North Pole Dance studio. A $20 participation fee per person applies.
- Practice your level program described below. Check Challenge videos of the moves on northpole.dance. Work with your instructor to prepare: practice and get more explanation in group classes, practice on your own in Open Pole sessions, ask for a private class if you’d like to polish it further.
- Join the Challenge on Wednesday, December 13. Get in front of your fellow students and our very own adjudicators and give it your best! Good luck!
- What matters:
- Technically correct moves: posture, grip, use of body weight, etc. max 30 points
- Showmanship: smile, energy, etc. max 5 points
- Sportsmanship: handling stress, etc. max 5 points
Beginner Level
- Around the World
- Fireman
- Attitude Spin
- Chair
- Pole Sit Straight Legs
Intermediate Level
- Diamond – Chair – Fly Around
- Pole Sit
- Outside Leg Hang
- Spinning Pole – Pull Up
- Spinning Pole – Inside Leg Spin
Advanced Level
- Aerial Outside Leg Hang
- Jade Split
- Spinning Pole – Straddle Legs
- Spinning Pole – Shoulder Mount
- Spinning Pole – Inversion
Good luck!
The post North Star Technical Challenge first appeared on North Pole Dance.]]>I did get some questions directly and through your stories about ladies who never tried pole dance before and are interested to know what it is. As a token of appreciation for your support I would like to extend this offer to your friends and followers:
Thanksgiving Special! One week only!
Register for one Pole Dance Beginner class during October 23-29 FOR FREE!
First come, first serve. New customers only. No cash value.
Here is the full list of classes for your convenience:
- 23 Oct, Mo, 10 AM
- 24 Oct, Tue, 7 PM
- 25 Oct, Wed, 11 AM
- 27 Oct, Fri, 8 PM
- 28 Oct, Sat, 10 AM
In order to sign up for a free class, contact North Pole Dance via live chat on the website or contact us via email, phone, or a web form. Please make sure you book your pole at least 24 hours in advance to reserve your pole – we do not practice pole sharing, so the spaces are limited and will be allocated on a first-come, first-served basis.
I hope this opportunity will inspire some new passions among your friends!
Happy Thanksgiving!
Taya
When I look back at this first year, a lot has happened. Many students came to the studio without any experience. The very typical start of our relationship with a new student is a web chat or a phone call when they say: “I am not sure what pole dance is, but I would like to come and try it”. With all of you, we worked through challenges and wins, ups and downs, hard work and joy of achievement.
It is a true pleasure to see how some of you already come up with your own choreographies, bring your personalities and emotions into your very own unique dance characters: strong unconquerable Lilia, sunny joyous Minnie, energetic daring Katya, romantic weightless Valentina, I am thrilled to see your grow!
The group of beginners did a great job showcasing their skills. Many found it challenging, to step out and to perform in public, and I am very proud of you as you all looked and danced confidently!
Our belly dance students and their teacher Gabriela were a special highlight of the night – everyone was touched by irresistible rhythms of their dances!
I have very special heartfelt thanks reserved for our guests: thank you so much for cheering on and supporting our dancers! You were the best audience!
This was a birthday party every one-year-old studio can dream about! I know, many of you got inspired and are looking forward to trying more new moves, getting to a new level, creating your own dance – I will be here to help you on your journey!
Yours,
Taya
Our studio got an invitation to participate in the celebration of Nauryz. Nauryz is one of the oldest holidays on Earth. This holiday of spring and the renewed life of the Earth has been celebrated for over five thousand years by many cultures of the Middle and Central Asia.
North Pole Dance studio thanks to the organizers of the event – Central Asian Community in Toronto and GTA. In a concert, together with beautiful singers and musical instrument players, our Belly Dance group presented their dance. Congratulations to Lauren and Oxana on the first public performance with North Pole Dance! Way to go! The audience enjoyed your dance as well as a fabulous performance by our Belly Dance teacher Gabriela.
Here are the videos from the event – enjoy!
The post Celebration of Spring first appeared on North Pole Dance.]]>
Many thanks to everyone who performed, to everyone who supported and applauded, to our amazing belly dance teacher Gabriela, and separate thanks to @ritepic for pictures and videos. To all our dear students, who tirelessly practiced for this showcase, who put so much physical and mental effort into creating beautiful dances – thank you! You did so well, you are my inspiration!
Stay tuned for the date of our next showcase around the middle of May, let’s practice together for the new party!
For those who missed the February showcase, here are some videos, enjoy!
The post Valentine’s Day Showcase first appeared on North Pole Dance.]]>What if I told you, that you could do exactly that – get some energy to continue your day? And, by the way, this will not cost you a penny.
You can feel more upbeat and capable after you practice one of the cornerstone yoga sequences called Sun Salutation (Surya Namaskar). This sequence stretches and energizes the body and helps to focus your mental energy.
In this video you can watch a popular version of Sun Salutation: Surya Namaskar B. I recommend you repeat it five times to get the refreshing effect for your mind and body. Slow inhale-exhale should accompany each move, and “Downward Facing Dog” pose requires five cycles of inhale-exhale.
If you’d like to share how you use Sun Salutation in your routines or if you have questions, please write in comments.
The post Sun Salutation – Energize You for the Day first appeared on North Pole Dance.]]>