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30 day split challenge using Pole Yoga!


Become More flexible, mobile, athletic, stronger, more resilient in both mind & body. 

Imagine yourself with the elegant lines and eye-catching flexibility.  See yourself move with the fluidity and grace like a dancer. Feel your strength as you power into and hold the most challenging movements.  See yourself feeling and looking your best.

All of this could be yours—with the right mindset, fun workouts, and a road mat and support to success.   Enter Polga (pole yoga)—and the power of combining pole fitness with yoga.

Steps to increase your Flexibility, without a pole!  we know not everyone has a pole "vertical barre" in their home so while you are waiting on your pole to arrive! Order your pole! we have some basic moves that you can do at home to improve your flexibility.   

Start by choosing a certain time to set aside every day strictly for your stretching and flexibility training. One of the best times is in the morning right after waking up. Your muscles are ready for some action and stretching before your day begins can help you start the day in a calm frame of mind. Bedtime stretching is also a good option since the moves relax you and prepare you for a good night’s rest.  

Next you should locate a place where you can stretch in peace and make it known that you are not to be disturbed during your flexibility training, and a place to set up your Polga (pole yoga) pole. Create an area that appeals to you and draws you in – if you are turned off by your surroundings, stretching won’t seem so appealing. 

Here is a simple sequence that stretches all major areas of the body and offers plenty of room for modification. Perform this sequence at least once a day for two weeks and you will begin to see the difference in your body’s flexibility.

  • Begin by standing tall with your feet about shoulder-width apart and your arms resting comfortably at your sides. Take a deep breath and raise your arms above your head as you inhale. Exhale as you bring your arms downward. Repeat this movement three more times for a total of four.


  • Bring your right arm up and bend your forearm towards your back. Take your left hand and place it at the elbow and gently press back and hold to stretch the tricep. Repeat the movement with the opposite arm.


  • Now bring your right arm across your chest as though you were hugging yourself. Use your left hand to gently press the upper arm against the chest and hold. Switch arms and repeat. 


  • Raise both arms over your head, lace your fingers together with your palms facing up and press toward the ceiling to stretch the biceps, spine, and abdominal muscles.  


  •  Bend at the waist and let your arms hang down as far as possible and hold. If you can touch your toes, gently push yourself to touch the floor. This stretches the back and shoulder area


  • Drop to your hands and knees, lower your head slightly, and pull in your abdominal muscles as you round your back like a cat and hold. This stretches the spine and works the core muscles. 


  • Lie facedown on the floor with your palms facing down near shoulder-height. Gently lift your upper body up as far as is comfortable for you and hold. This stretches the abdominal muscles and trapezoid muscle. 


  • Sit on the floor with both legs extended in front of you and feet slightly more than shoulder-width apart. Sit forward as far as possible, place your hands on the floor between your legs and hold. This stretches the spine and hamstring muscles. 


  • Gently roll backwards until you are lying on your back. Bring one leg across your body as though you were crossing your legs, let the opposite knee support and gently press the leg back and hold, stretching the hamstring and gluteal muscles. Finish by extending your legs straight in front of you, raising both your arms over your head and tensing your body from head to toe for a count of five. Release; then repeat. When you are finished, roll on your side and push yourself up from the floor.


  • 10 min per day relax, meditate, visualize.  Allowing your mind and body to relax using relaxation, visualization, or meditation techniques.  


We recommend adding a vertical barre, Polga Pole, into your stretching regimen.  Learn more about Polga workouts at


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