dancer illustration
Sun
Sun
Mon

Pole Foundations (Intro)

Pole foundations is our beginner level class, and is the right class to take for anyone who has never taken pole dance class before. If you are nervous to take the leap, you are in good company!

Your instructor will break down all the fundamental moves that you’ll need to build a solid foundation.

  • Firefighter Spin
  • Fan Kick
  • Climbing
Pole level 2 dancer
Mon
Sat
Sun
Tue

Pole L2 (Beginner+)

Perfect what you learned in Pole Foundations while also incorporating leg hangs, cupid, basic invert, and climbing variations into your pole dance lexicon.

We’ll begin to build the foundation for intermediate pole moves such as basic inversion, butterfly, shoulder mount, and caterpillar climbs.

Pre-requisite: Ability to climb to the top of the pole using a half bracket grip

  • Butterfly
  • Inversions
  • Jasmine
dancer illustration

Pole L3 (Intermediate)

Pole L3 is meant for students who can perform a clean inversion from the ground, and hold both an inside leg hang and an outside leg hang from one knee, hands free. Students in L3 will work on tricks such as shoulder mount, spin pole ascensions such as side climb and half bracket hold, reverse grab variations, and extended butterfly variations.

The instructor will break down these intermediate tricks into small pieces so that advanced beginners and intermediate students alike will receive progressions for their movement.

  • Brass Monkey
  • Shoulder Mount
  • Spin Pole
Mon

Pole L4 (Advanced)

Pole L4 is meant for advanced level pole dance students. Pole L4 students should be able to do a clean shoulder mount from the ground and be working on aerial shoulder mount and aerial inversions. We will also condition handspring variations, shoulder mount variations, brass monkey and ayesha descents.

Thu
Tue

Pole L5 – (Pre-Professional)

Pole L5 is our most advanced level and students tend to have multiple years of pole under their belts. In order to join Pole L5, you should feel comfortable performing an aerial shoulder mount, backbend hold on the ground with heels flat and enter a handspring without jumping. L5 students will focus on lines, combination creation, and advanced level tricks.

Tue
Thu

Pole Choreography (All Levels)

Learn new pole choreography to the songs that you love the most! This class is an open level pole dance class, but not for first time pole students. Here, we focus on infusing your tricks routine with new floor work, floor flow, spins and body waves. Dance styles include contemporary, hip hop, lyrical and ballet-inspired. Feel free to bring your favorite pair of heels for this class, some knee pads and leg warmers or borrow from the studio.

dancer illustration
Sun

Pole Inversions Bootcamp

Build a solid foundation for your aerial journey with this Inversions Bootcamp class.

Inversions Bootcamp is the bridge class between Pole Foundations and Pole L2. We will work on climbs, inverts and knee hangs while focusing on technique and building endurance. This class is for anyone who wants to solidify their aerial basics.

Fri
Sun
Mon

Sexy Choreography

During this class you will learn a choreographed dance routine in a dynamic, thready, and sultry style. This class will help you learn leg waves, thread throughs, weaves, floor twists and drop splits. We will focus on combining sexy choreography in heels. Learn to slink and slither!

Heels and knee pads are strongly encouraged.

Thu

Russian Exotic Foundations

This class will explore the foundational movements of Russian Exotic style. You will learn elements such as leg and body waves, leg tracing and threading, floor work shapes, and playing with momentum to control flow and movement quality.

*Heels and kneepads are required

  • Spins
  • Toe Box Work
  • Threading
Sun

Russian Exotic (L2+)

Deepen your exploration of Russian Exotic style pole dance! In this class, we will focus on intermediate and advanced Russian Exotic movements, concepts, and tricks and then link them together in sequences of choreography. We will play with leg waves, leg tracing, threading, jumping, floor work shapes and throws using momentum to slow down/speed up movement through complex base work.

  • Leg Waves
  • Throws
  • Leg Traces
Fri

Tricks Clinic (All Levels)

Calling all tricksters! Bring your pole resolutions to class and your instructor will help you breakdown the fundamentals to unlock success. In this all levels Tricks Clinic class, we will work on some of the latest tricks going around the internet to build our repertoire. Each class will end with a freestyle dance.

  • Combos
  • Spin Pole
  • Tricks
Fri
Sun

Burlesque (All Levels)

In this all-levels burlesque class, where you’ll learn the fundamentals of striptease and classic burlesque dance including choreography, classic dance training, and the art of strip.

Whether you want to become a performer or just want to feel good in the skin you’re in, this all-levels class will show you how to shake your jiggly bits and show off your assets like a pro. Burlesque fundamentals may include: bumps, grinds, shimmies, shakes, striptease, basic chair work, floor work, prop work, tassel twirling, and more.

Mon
Thu

Intro to Straps

Aerial Straps is a cross between gymnastics rings and aerial silks, and is one of the hardest aerial apparatus’ to conquer.
We will spend the first half of the class on strength and conditioning and then develop skills and combos adapted to each student’s strength and skill level in the second half of class. Movements include balances, presses, spins, and foot holds.

Prerequisite requirement: Three pull ups in a row

  • Front Balance
  • Hollow Body
  • L-Swings

Intermediate Aerial Silks

This aerial silks class is for intermediate students! In this class, you’ll build upon foundations learned in the beginner class and begin to work on drops, rolls and intermediate movement such as wheel downs, beats, and teardrop climb.

Please wear leggings and a bodysuit or a shirt that you can tuck into your pants.

  • Wheel Down
  • Beats
  • Aerial Inversion
Wed
Mon
Sat

Intro to Aerial Silks (Beginner)

This aerial silks class is for everyone from first timers to student still working on climbing! In this class, we’ll begin with conditioning movement on the ground and on the silks, work flexibility and then hop on the silks to learn climbing skills, inversion foundations and 2-3 new tricks in the air, including Russian climbs, French climbs, straddle back on a knotted silk, hip keys and foot locks . Please wear leggings and a bodysuit or a shirt that you can tuck into your pants.

  • Foot Locks
  • Posse Pose
  • Russian Climb
intro to lyra class at sf pole and dance
Mon
Tue
Sat
Fri

Intro to Lyra (Hoop)

The lyra is a large metal aerial hoop that hangs about 5 feet off of the ground. This class is designed for people who are brand new to lyra. The main focus of the class is to help students build strength and flexibility to properly mount the lyra and maintain balance through core conditioning and active flexibility exercises. Additionally, students will learn to invert and move through various low bar poses in the lyra such as Lady on the Moon, Mermaid, Posse, Arabesque, and many more. Progressions will be offered as students master each pose!

Attire: Please wear yoga pants, a tank top, and socks to make sure your body is covered during the class.

intro to lyra class at sf pole and dance
Sun
Thu
Sat

Intermediate Lyra (Hoop)

In intermediate lyra, students will continue building core strength and flexibility and begin learning more advanced mounts and poses. We will explore balancing in the hoop, and move through splits, drops, and rolls. Students will also begin working on poses on the high bar. Students may also try poses on a spinning lyra. This class is appropriate for students who can properly invert low bar and are comfortable with all the basic mounts.

Attire: Please wear yoga pants, a tank top, and socks to make sure your body is covered during the class.

San Francisco Pole and Dance Logo
Tue

Intro to Handstands

Newbies, intermediate, and advanced students welcome! In this class, we will progressively build foundational skills for a solid and comfortable handstand. Using partner drills and solo work, students will increase the flexibility and strength necessary for finding a stable handstand line. As students get more comfortable on their hands, we will begin to add creative movement to increase their stability and confidence in a variety of handstand shapes, including headstand, forearm stand, shoulder stand and handstands.

Students who can comfortably hold a handstand will work on presses, more challenging shapes, and other dynamic entrances into handstand. This is the perfect class if you are trying to build the skills for a solid handstand!

Wed

Flexibility Training (All Levels)

Our flexibility classes follow a beginner’s contortion style of training. This is not a yoga flow.

In this class, we will train active and passive flexibility starting with a cardio warm-up and moving into hip opening, side splits and straddle work. Class content may include partner stretching and strengthening, bandwork and will incorporate shoulder mobility training and dedicate back bending.

 

This is an all levels class from first timers to intermediate students. We’ll work on beginner contortion poses like stag split, standing split and dancer’s split.