Yoga + Pole = the recipe to reduced stress, frustration, & anxiety!

Uncategorized Aug 28, 2020

In today’s world where it appears that “everyone has lost their minds”.  Yoga & pole yoga can be widely used to reduce stress, improve flexibility and concentration, and promote a sense of peace.   On top of all of the  physical benefits, people are beginning to understand more about yoga's therapeutic benefits for mental health concerns.  

Just as certain medications have shown some efficacy for reducing anxiety and depression, it is important to understand that other therapies like yoga  have been shown to improve mental health. Yoga is no longer considered a solely “holistic” approach to improving mental health and well-being—in recent years, it's gained a scientific following, and has extensive research behind it to support its benefits.

For instance, yoga has been shown to help with the following:

  1. Reducing Anger.  Yoga has been shown to increase one's ability to control anger.
  2. Reducing Anxiety:...
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Headstand can boost your brain,help reduce stress, and so much more!

Uncategorized Jun 24, 2020

The headstand is one of the favorite poses in Polga (pole yoga), and has been for many years. Many Polga (pole yoga) students request a headstand during class whenever the instructor asked for request. Practicing headstand everyday can-do wonders for your mind and body.

This pose may seem like just a fun “pole or polga trick”, but it is actually so much more. The health benefits of the headstand are many.    

Before you begin attempting a headstand on your own, remember it is best to learn with a teacher until you find your balance and bearing. This posture is healing, but only if you are doing it properly and safely. If you have any neck or back issues, you will most likely want to skip this pose until you are recovered.   Polga (pole yoga) offers in person classes & online classes where you can learn the headstand and so much more.  Visit us at or call us at (816) 200-0067

Here are my top 10 health benefits of...

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7-day jump start to a more flexible mind & body. Learn you can begin to turn around years of “inflexibility” in your body and your mind in just 7 days!

Uncategorized Jun 16, 2020


7-day jump start to a more flexible mind & body.  Learn you can begin to turn around years of “inflexibility” in your body and your mind in just 7 days!

Day one:  

  1. Designate a space to stretch & workout. 
  2. If you are joining us and purchasing a Polga pole, make sure your ceilings are 7 ft-9.3 ft.  If your ceilings are above 9.3 make sure you order an extender for your pole.  Order your Polga Pole
  1. Make sure your space is clear of obstacles and you have room to move.  If you are waiting for your pole to arrive, make sure you have a bare wall so you can participate in our wall workout.  
  1. Take a “starting photo” of any 3-5 poses from the below chart to compare them at the end of your seven days. 
  1. Listen to a few suggested meditation/visualization audio at least 2 x per day.

Meditation/visualization   Suggestion 1 


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Uncategorized Jan 14, 2020


Carla Gilfry

Carla Gilfry is the owner of the Stiletto Gym™ and the creator of Polga™ (pole yoga) fitness systems and The Stiletto Mobile Program.  Carla is a yoga and fitness professional who performs & teaches in the US.   Producer and choreographer of Polga (pole yoga) fitness videos for commercial sale.  RYT (registered yoga teacher) with training through Yogafit, as well as ACE and AFFA certified in Group Fitness Instruction.  She is a Licensed Professional Counselor with a BA in Psychology, and a Master’s Degree in Counseling Psychology. Carla's mission is to inspire women of all ages, shapes, and sizes to embrace, find, or reawaken their Sexy Fit Side and to live their "Sexiest fittest" life.  

Can you tell our readers about your background?

I have a master’s degree in counseling psychology and am a Licensed...

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5 Reasons Why Pole Fitness & Pole Yoga are the New Workout Programs for this Decade (and Beyond)!

Uncategorized Jan 03, 2020

Pole fitness has increasingly grown in popularity in the fitness community, and there are several reasons why!

There are many beneficial effects of pole fitness & pole yoga, aside from being a total body workout!  It is great for flexibility, strength building, and confidence building.

1) It’s an effective workout

Pole fitness & pole yoga combines strength training, endurance, cardio and flexibility. It uses the muscles of the entire body, you will find muscles you did not know you had!   It is a different way to look at your workout experience, it is a great addition to your existing workout,  and it teaches the power of using body weight to workout. 

2) Its a great confidence building tool
Whether you are working on improving your strength or flexibility, your competence on the pole will carry into your everyday life. You'll find yourself sitting up straight, improvement in your posture, being able to bend over easier, getting  up and...

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All I want for Christmas is a Pole Room or Room for a Pole! Step into 2020 with "YOU" on your priority list!

Uncategorized Dec 10, 2019

It's early. The sun is just coming up, and the house is quiet. While the rest of the family is still in bed, Maria opens the French doors to what was once her “extra room” and enters a tranquil, candlelit space where a Polga pole and black yoga mat awaits her. Alone, Maria stands at the base of her pole, feeling the yoga mat at her feet and takes a deep breath, notices the faint scent of incense in the air around her, and begins her morning Polga practice. This is the space she can always have a place to go and no schedule to adhere to but her own. 

Maria is among a growing number of women who have created a dedicated space for practicing pole fitness and Polga (pole yoga) at home. A few have built a true studio space; some have converted an extra bedroom; and others have created “a place to call their own” in the corner of a room.

Regardless of the approach, making physical space at home for your Polga practice can have a profound effect on your life....

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Stretching & Flexibility Secrets to Help Unlock Your body & mind

Uncategorized Oct 23, 2019

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...

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What is Polga (pole yoga)? It is a Vertical Barre Workout!

Uncategorized Oct 11, 2019

Do you want a long lean body? Do you want to become more flexible and stronger? Why not try a Vertical barre exercise Polga (pole yoga) and you could be getting one sooner than you think?  In today’s post, we will be helping you achieve your goals by showing you some of the best “vertical barre” Polga exercises that won’t take up too much of your time and will help you achieve a stronger more flexible body. 

Polga (pole yoga) combinations pole fitness with yoga.  Because this vertical bar, Polga is so new we are here to answer some of your questions. 

 What improvements will I see?  What should I wear?! Plus, that all important question: Is a vertical bar a “Stripper pole”?  Stay with us, because we’re even going to gift you with a 30-minute vertical barre video that can be performed on the wall if you don’t already have a “vertical barre” to start.  

WHAT ARE Vertical...

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Who May Benefit Most from Polga (pole yoga) vertical barre workout?

Uncategorized Oct 11, 2019

Who May Benefit Most from Polga (pole yoga) vertical barre workout?

Polga (pole yoga) workouts are appropriate for individuals of all fitness levels, men and women.  Yes, men can do Polga and can benefit greatly from Polga, men do yoga so why not Polga!    It is ideal for individuals who wish to improve their overall strength and improve overall flexibly.  Many of us often sit in a hunched position at a desk or in front of a computer for long periods, and it takes a toll on our bodies and mind over time.  Polga helps stretch and strengthen muscles that we neglect due to our sedentary lifestyle.    Polga is appropriate for individuals who are seeking an intense but low-impact workout that will offer quick results.

Polga is also best for people who wish to work out their entire body every time they work out. Polga moves and poses focus on small, isolated groups of muscles which means that you will most likely be sore after each workout....

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What is Polga (pole yoga)?

Uncategorized Oct 11, 2019

Polga (Pole Yoga)

Definition - What does Polga (Pole Yoga) mean?

Polga (pole yoga) is a trademarked exercise program that combines elements from pole fitness classes with Hatha yoga poses. The vertical pole adds a touch of fun and assists with alignment, stretching and strengthening in the poses while retaining yoga's meditative and relaxing aspects.

Yoga instructor Carla Mock created Polga in her Kansas City yoga studio. The basic concept, though, is not new. Dating to at least the 12th century, mallakhamb is a traditional Indian sport in which gymnasts hang from a vertical pole while doing yoga postures and other feats.

Yogapedia explains Polga (Pole Yoga)

Polga Fit certifies instructors to teach the 60-minute Polga classes. Polga is designed to be appropriate for any fitness level. Polga classes vary in intensity and style from a power class to a session that focuses on stretching and relaxation.

While pole classes like Polga, pole dancing and pole...

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