Viva Studios

Invert Tips 💫

Training your dead lift? Try thinking skip, not kick.

✨ Lift the knee up like you’re skipping, rather than kicking the feet forward
✨ This helps the knee travel past the pole
✨ It also mimics the movement you’ll need for a controlled dead lift

The goal isn’t to throw yourself up—it’s to teach your body the right movement pattern.

Train the movement, and the strength will follow 💫

Chair Spin Tutorial 💫

A simple move, but all about the setup ✨

✨ Find your balance before you spin
✨ Keep your body controlled and connected to the pole
✨ Let the spin happen from your position, not from throwing yourself around

Smooth, controlled, and a great one for building confidence on spin pole 💫

Martini Tutorial 💫

The secret to a secure Martini is creating the lock before you lift the leg.

✨ Try the setup drills first to find the right position
✨ Make sure you have plenty of pole contact on the back of the inside leg
✨ Lean out and sit down into the shape
✨ Once the lock feels secure, lift the leg

Don’t rush the final position—the setup is what makes Martini feel effortless 💫

Fang ➝ Sit Up Tutorial 💫

The secret to sitting back up from Fang is creating a secure lock before you lift.

✨ Open the legs and give a small pull up
✨ Get the pole high into the cr*tch
✨ Over-cross the legs to create a strong lock
✨ Once you’re secure, sitting up feels much lighter and more controlled

Set the lock first… then let the sit-up happen 💫

Scutoid Tutorial 💫

This one looks much harder than it actually feels! ✨

The secret is trusting the setup.

✨ The funky grip creates a really secure connection
✨ The legs wrapped over the pole help hold you in place
✨ Once you’re in position, you’ll probably feel much more supported than you expect

Don’t let how it looks put you off—this move is all about the right setup, not brute strength 💫

3 Butterfly Variations 💫

Regular • Twisted Grip • Elbow Grip

The secret? Master the setup for a regular butterfly first.

✨ Get your body position right
✨ Stack the hips and shoulders
✨ Create a strong push and pull

Once that foundation is solid, switching to twisted grip or elbow grip becomes much simpler.

One setup. Three beautiful variations 💫

Absolutely loved learning this choreo! Despite the heat we all had so much fun! And a well deserved curry after to celebrate!

A very leisurely spinny pole combo.. too hot for big tricks and trying new things!

“From the first session I noticed my everyday movements becoming freer and easier.”

This is one of my favourite pieces of feedback from a recent Effort Less Method participant because it’s not about exercising harder or getting fitter.

It’s about making everyday movement feel easier.

Over the course they discovered a more relaxed, powerful way of moving and noticed:

✨ Dog walking took less effort
✨ Less burning in the calves when walking uphill
✨ More stability and confidence on stairs
✨ Greater awareness of how their body naturally wants to move

The Effort Less Method helps you understand how your body is designed to move, so you can let go of unnecessary effort and tension.

The next course is on Sunday 26 July at 11.45am.

Find out more and book your place:
www.vivastudios.co.uk/theeffortlessmethod