Sexy Lyra Choreo Workshop Recap: A Night of Sensual Movement & Aerial Flow

Tonight’s Sexy Lyra Choreo workshop was pure magic—a blend of sultry floorwork, seamless transitions, and stunning aerial moments. Set to the hypnotic beat of "Worst Behavior" by KWN, the routine was all about confidence, control, and sensual expression.

Warm-Up: Awakening Sensuality & Strength

We began with a 10-minute warm-up, focusing on fluidity and flexibility. Gentle spinal waves, hip rolls, and deep stretches prepared our bodies for the choreography ahead. A touch of dance-inspired movement helped everyone connect to the music and set the tone for the night.

Choreography Breakdown

Floorwork: Setting the Stage

1️⃣ Lean against the hoop, turning to the front, and walking forward while running hands through the hair. Add a sensual hip sway.
2️⃣ Circle the hips, drop into a squat. (Alternative: Slide leg through instead of squatting.)
3️⃣ Roll over to the knees, dipping the left hip to the floor.
4️⃣ Trace the leg, then flick it up, transitioning into a split on the floor.
5️⃣ Windmill the legs and roll onto the back, striking a pin-up pose with one knee lifted.
6️⃣ Slide the straight leg through, turn on the knees, facing away from the hoop.
7️⃣ Sexy push-up down, then spring up, bending over with a bold hip touch before walking confidently back to the hoop.

Lyra Flow: Sensual Strength in the Air

8️⃣ Spin into a star-in-the-bar, flowing into a single-leg cradle.
9️⃣ Cross the body to the right, extend the leg straight, or go into a Delilah/Peter Pan variation.
🔟 Crescent to faint, with one leg lifted, adding a dramatic moment.
1️⃣1️⃣ Mermaid pose, weaving the leg through for a fluid transition.
1️⃣2️⃣ Roll to front balance, pausing in a strong pike position.
1️⃣3️⃣ Split leg hold in front of the hoop, showcasing flexibility and control.
1️⃣4️⃣ Descend into a one-hand balance, lifting one leg up, bending it, and blowing a kiss to the audience.
1️⃣5️⃣ Reverse back to mermaid, maintaining slow, sensual control.
1️⃣6️⃣ Sit on the hoop in a stag pose, then smoothly slide into a back balance.
1️⃣7️⃣ Transition from a wine glass pose to a teddy, before rolling into a diving bird.
1️⃣8️⃣ Pike back balance, leading into an elbow-supported partial phoenix.
1️⃣9️⃣ Dramatic flip-out to land back on the floor.

Final Freestyle & Floorwork

2️⃣0️⃣ Jump to the feet for a confident stance.
2️⃣1️⃣ Forward roll, smoothly transitioning into a bent knee straddle.
2️⃣2️⃣ Roll over and finish strong with a floor hump, embodying full confidence and sensuality.

Closing & Filming

We wrapped up with a freestyle session, allowing each dancer to personalize their movements and fully embody their sensual energy. Dancing to "Worst Behavior" by KWN added the perfect dark, sultry edge to the night, amplifying the energy and attitude of every movement.

Tonight’s workshop was a celebration of movement, confidence, and aerial artistry. Thank you to everyone who joined—your energy, commitment, and sensual expression made it unforgettable!

Until next time, keep spinning, keep flowing, and keep embracing your inner goddess.

💋 XOXO, Vickyo

Lyra 1 Class Recap 2.2.25

This week in Lyra 1, we focused on dynamic entrances, beautiful crescent shapes, and strong balance points. Everyone did an amazing job refining their technique and finding fluidity in their movement!

What We Covered:

Split Armpit Top Bar Entrance – A smooth and controlled way to enter the hoop with strength and grace.

Crescent Moon & Crescent Shapes – We explored different variations of crescent shapes, focusing on extension and flow. (Inspired by this crescent shapes sequence)

Reverse Splits Away (Front) – A gorgeous open shape that challenged balance and body awareness.

Amazon & No-Hands Amazon – We worked on engaging the core and upper body to hold this strong position, and some even progressed to the no-hands version!

Amazon Invert – Adding a dynamic element, we practiced inverting from Amazon to build strength and confidence.

Beauty Roll – This elegant rolling transition required control and engagement for a smooth execution.

Front Balance – We ended with this beautiful balance, working on stability and breath control.

Everyone brought such great energy and determination to class! Keep practicing these shapes, and I can’t wait to see how much you continue to grow.

Join Us for the Next Class!

Want to keep building your Lyra skills? Join me Sundays at 5:30 PM at Inner Diva for Lyra Level 1!

Which move was your favorite this week? Let me know in the comments! 💙

Lyra 1 Class Recap – January 26

Another amazing Lyra 1 class in the books! This week, we focused on control, balance, and smooth transitions between shapes. Everyone did such a great job building confidence in these moves!

Link to combo: Lyra Combo

https://youtube.com/shorts/tydwWDAfgdg?si=OKfxS8qdgatj1YW1

What We Covered:

Owl – We worked on grip strength and engagement to hold this unique pose with control.

Monkey Roll – A fun challenge requiring coordination and momentum to execute the roll smoothly.

Angel – We focused on extending through the back and finding balance in this beautiful shape.

Wine Glass to Arabesque – We worked on flowing from a strong Wine Glass position into an elegant Arabesque.

Arabesque to Wine Glass – Reversing the transition, we focused on control and intentional movement.

Back Balance to Fake Phoenix – A test of stability and body awareness, leading into a dynamic shape.

It was great to see everyone refining their technique and gaining confidence in their movements! Keep practicing, and I can’t wait to see you all next week.

Join Us for the Next Class!

Ready to keep building your Lyra skills? Join me Sundays at 5:30 PM at Inner Diva for Lyra Level 1!

What was your favorite move this week? Let me know in the comments! 💙

Lyra 1 Class Recap – January 19

Sunday’s Lyra 1 class was all about refining technique, building strength, and flowing through beautiful shapes. Everyone brought great energy, and I loved seeing the progress from each of you!

Link to view: https://youtube.com/shorts/-L4SNMp0lok?si=Tah1GHXfk1pyjbGC

What We Covered:

Crescent Roll – We worked on maintaining control through the roll, keeping the body engaged for a smooth transition.

Scissor Sit Switch – This dynamic move challenged our coordination and balance, focusing on controlled leg placement and fluidity.

Split Away to Figure 4 – We explored creating clean lines in the split before transitioning gracefully into Figure 4.

Faint (Leg Up Variation) – This dramatic drop tested our trust in the hoop, engaging the core and legs to control the descent.

One-Leg Back Balance – A test of balance and stability, this move required strong engagement through the back and shoulders.

Wine Glass to Teddy – This sequence flowed beautifully as we transitioned from a lifted Wine Glass into the strength-based Teddy position.

Reverse Angel (One-Leg Candlestick) – We focused on form and control, ensuring safe engagement through the shoulders and back while extending into the pose.

It was so exciting to see everyone’s progress and confidence growing! Keep practicing, and I can’t wait to see you all next time.

Join Us Next Class!

Ready to refine your technique and learn more stunning shapes? Join me Sundays at 5:30 PM at Inner Diva for Lyra Level 1!

Let me know what move you loved the most from this class—see you next week! 💙

Typa Girl Choreo Notes

Typa Girl

x

Black Pink

Walk snap to pole & 4 pole walks

Dislocator to split, Twizzle, arabesque, leg wrap

3x hip pop, trace down and up

Dip spin, picque Angel

Slide to thread the needle

Roll to pin up

Slide leg through extend top leg

Legs under to diamond to Twizzle

Straddle fan kick (or flare)

Climb

Jasmine

Jasmine split

Holly Drop

Leg switch

Tammy

Dismount

Floorwork combo

Class Notes: 7/7/21

Today we worked on all the things!

  • Climbs (And what to do once you are up!)

  • Pole Sit Variations

  • Wrist Sit

  • Drama Queen

  • Layout

  • Chair Spin

  • Chair to Back hook

We also touched on invert prep.

My tips for today’s class are:

Pole Push ups! They serve two purposes: conditioning our thigh grip AND strengthening our arms. They especially come in handy as you are training your Superman!

Leave Me Lonely - Ariana Grande

Great Job to All Those Who Came to Performance Poleography these pst few weeks! You all did amazing!

With this Combo, we covered:

  1. Identifying a story from the song

  2. Making Eye Contact with the Audiencr

  3. Choosing a flow to link moves together

Over the next couple of routines, we will build on these skills as we grow in our art.

Below is a breakdown of the combo steps:

Feel free to practice this on your own- or modify it to create a new routine! You can even try this combo to a different song!


See you in class next week!

Class Notes: Pole Conditioning 2/24/22 & Fit & Flexy 2/25/22

Today’s Conditioning Focus:

  • Grip Conditioning

  • Thoracic Rotation

  • Shoulder Strength & Flexibility

  • Strengthening Hip Abduction & Adduction

  • Active Leg Flexibility

Grip Conditioning Tip: Use a tennis ball to work on your grip strength when not using a pole.

Using a resistance band is a great way to work on your shoulders and thoracic rotation. Here are some shoulder exercises you can do:

Thoracic Rotation:

  • Thoracic rotation with band

  • Seated Twists

Shoulder Strength & Flexibility

  • Lateral Raises

  • Reverse Plank

  • Shoulder Extension Lift Offs

  • Pull from Shoulder with Resistance Band (Can Hook Band to Pole)

  • Reverse Shoulder Extension with Band

  • Reverse Planks


Strengthing Hip & Abduction & Adduction

  • Resisted Hip Flexion

    • Place resistance band under feet, then lift one knee at a time.

  • Adductor Squeeze with hip lift.

    • Place stability ball between legs, squeeze, then lift up.

  • Resisted hip abduction with bands.

    • Band on pole, hook to ankle, extend leg out and in

Active Flexibility

  • Yoga Block Leg Lift

    • Sit in straddle, place yoga block inside leg, lift leg over block. Can do one leg at a time, or both.

  • Scissor legs to chest

    • Lay on back, lift one leg at a time to try to bring as close to chest as possible.

Class Notes: Pole 2-3 Week of 2/14/2022

Here are some notes from what was covered in class with me this week!

Pole Level 2-3

This week was all about strengthening our core so that we can move our bodies while upside down and in the air.

We worked on:

Conditioning Twisted Grip For Handsprings

  • For these, we started from the floor and did pole assisted side planks, then worked our way to standing. We also practiced walking around the pole in twisted grip.

Air Walks

  • We worked on these from forearm and split grip, both on the ground and in the air. To create the walking illusion, emphasize each leg movement. The more dramatic, the better.

Flag press out 

  • We worked on these both in the air and on the ground. For these, focus on core engagement and bringing your elbows in to help press out.

Forearm Stands & Handstand

  • For these, get your hips close to the pole to make it easier to get up!

  • Once you are upside down, work on moving through shapes, making sure you are engaging your core.

Poleography Class 1/25/22

Song: Vibrate x Petey Pablo

This was a really fun combo for me to teach! I chose this song because it reminded me of my high school days, and this was one of my favorite songs.

This is a fast paced routine that is sure to get your heart beat up. I am sharing both the choreography notes and the video.

Try it at home and tag me on the socials!!!

Class Notes: Week of 12/21/21

Here are some notes from class this week!

(And some additional tips from all of the other weeks)

This conditioning drill with a yoga block (or pilates ball) is really good for strengthening your knee pit grips.

KNEE PIT GRIP

To do, take a yoga block or pilates ball and fit it between your heel/ankle and glute. Tuck your hips and squeeze your heel to your butt. This exercise can be pretty intense initially, so take it slow by starting out with about 5 squeezes on each leg.

Core Drill

Here’s a fun Arm/Core Drill to warm up your body

Forward Pike, Down dog, Roll to Plank, Side Plank Both Sides, Elbow Plank, Plank, Feet to Hands, Repeat.

Butterfly Prep

Doing #pdbutterfly for the first time can be kind of scary. To get familiar with the movements, try setting up right-side up first.

Next, from a pole-assisted handstand, try a butterfly from the ground.

Then when you are ready, you can go for the full move!

Aerial Inverts

Try your pole crunches from the air. One of the biggest challenges with aerial inverts is getting your hips over your head without the ground to boost you. Working on your pole crunches from the air helps you get used to the movement.

Class Notes: 6/30/21

What We Worked On:

  • Front Hook

  • Back Hook

  • Attitude Spin

  • Fireman Spin

  • Fan Kick

  • Conditioning

Tips

My tip for this week would be to start preparing your body for the next level by working on conditioning drills. I am linking a few of the exercises I have been doing that have helped me condition my body for pole.

Shoulder Engagement

Targeting Lower Abs for Inverts

Pike lifts for Hips. (My go to at the moment!)

Hip & Glute Strengthening