Progress to Pincha Challenge
For beginners to improvers, this 30-day programme will give you all the tools you need to perfect your Pincha. No prior Pincha needed, we’ll get you there together!

Before You Start: Please Do This (trust me, you won't regret it!!)
Before you dive into this challenge, there’s one thing I need you to do!
🎥 Set up your phone and film a few attempts at Pincha as it stands today.
(And yes, even if it’s “non-existent” right now!)
This isn’t about showing off. It’s about capturing your starting point, so you can look back in 30 days and see just how far you’ve come.
Progress often feels invisible when you’re in it, but having that Day 1 video?
That’s proof of your growth. And you’ll love looking back at it.
Bonus:
When you send me your before & after videos at the end (help@yogarebelstudio.com) you’ll get a FREE month of membership 🎉
So go do it NOW then come back and dive into the challenge!
Day
1

Workshop: Intro and Shoulder + Scapula Positioning
We kick off this challenge with a little workshop deep-dive! We’ll talk through what Pincha really asks of your body. Then we dive into one of the most crucial (and often overlooked) pieces of the Pincha puzzle: shoulder and scapula positioning, so you can understand how to create a strong, safe, and supported base for getting upside down.

Supple Shoulders: Mobility Training
This class is full of exercises and drills to improve your shoulder flexibility and stability. Putting into practice what we learnt on Day 1.
Day 2

Pincha Fundamentals: Strong
There are 3 x 'Pincha Fundamentals' classes within this programme and here is your first! You'll repeat this class a few times throughout the challenge.
'Strong' will help you build the strength foundation you need to succeed with Pincha!
Day 3

Simply Stretch - Hamstrings, Inner Thighs + Shoulders
Almost a full-body stretch, this class primarily stretches out the back of the legs, the inner thighs, chest, back and side body.

Workshop: Learn to Fall
Knowing how to fall safely builds confidence, reduces fear, and actually speeds up your progress in Pincha. We'll explore different ways to fall out of your forearm stand, so your brain (and body) can stop bracing for disaster and start leaning into the fun.
Day 4

Workshop: Shoulder Mobility Flow
A targeted flow to focus on improving shoulder mobility, as well as flexibility in the lats, chest, and side body, for a strong and stable Pincha.
Props needed: 2 blocks

Workshop: The Role of Shoulder Strength
This section is all about understanding the endurance strength your shoulders need to support you upside down. We'll work through a series of explorations to help you feel where your strength is, where it needs to grow, and how to start bridging that gap.
Day 5

Pincha Fundamentals: Skills
There are 3 x 'Pincha Fundamentals' classes within this programme - this is the second! You'll repeat this class a few times throughout the challenge.
'Skills' will help you work on the key skills that you need to be able to nail your Pincha.
Day 6

PNF Stretching - Glutes & Hamstrings
Open up those hips and hamstrings with this 15 minute PNF stretching routine.

Workshop: Methods of Entry
There are lots of different ways we can enter Pincha, and this part we'll explore free-standing and wall entires, and go through a check list of tings we need to remember to work towards a strong and consistent entry, rather than just kicking up and hoping for the best.
Day 7

Workshop: The Role of Hamstring Flexibility
A short and sweet workshop part to help you understand why hamstring length is important for entering our Pincha. We'll also explore how a combination of active and passive stretching can help with your hamstring flexibility.

Simple Hamstring Mobility
This beginner-friendly mobility class helps you develop hamstring flexibility through simple strengthening and lengthening movements.
Day 8

Pincha Fundamentals: Flexy
The last of your 3 x 'Pincha Fundamentals' classes within this programme. You'll repeat this class a few times throughout the challenge.
'Flexy' will help you build the flexibility you need to make your Pincha entry easier.
Day 9

Workshop: The Role of Core Strength
To be able to hold Pincha your core needs to connect your upper and lower body and support your spine with control. We’ll move through some targeted exercises focusing on deep core activation, helping you build the kind of strength that actually translates upside down.

10 Minute Core Circuit
Short on time but want to feel the burn? This 10-minute core strength class is the perfect way to fire up your entire midsection!
Day 10

Shoulder Mobility Circuit
The shoulder moves in MANY different directions, and being able to have strength and control whilst expanding your full range of movement is exactly what Shoulder Mobility is all about. You'll need a couple of blocks for this mobility based circuit. Enjoy!
Day 11

Pincha Fundamentals: Strong
Today we are repeating this 'Strong' Fundamentals class to keep building upon this essential strength we need for our Pincha.
Day 12

Pincha Fundamentals: Skills
Let's revisit the 'Skills' Fundamental class to give your body and brain another chance to integrate these key movements.
Day 13

Hip + Shoulder Mobility Workout
Mobility workouts are all about challenging the muscles in a way to not only build strength, but develop flexibility as well! We start with a dynamic warm up, and then this class works through a selection of supersets, where we work on hip mobility (namely the glutes and hamstrings) followed by shoulder mobility, all polished off with some spinal extension work!
You'll need a weight of some sort and a small wall space for this class.
Day 14

Yoga for Thoracic Mobility
Free up your shoulders and upper back with this 30 minute thoracic mobility yoga flow!
Day 15

Pincha Fundamentals: Flexy
Flexibility doesn't improve overnight. Today we'll take our 'Flexy' fundamental class again to keep targeting those hamstrings.
Day 16

30 Minute Bodyweight Workout
Don't let lack of equipment hold you back! This full-body bodyweight workout will get you feeling strong and sweaty in just 30 minutes!
Day 17

Gentle Shoulder Mobility
This class focuses on finding space in the shoulders and upper back, working on mobility through internal and external rotation, as well as flexion and extension in the thoracic spine and shoulder joint.
Day 18

PNF Stretching - Shoulders, Thoracic & Hip Flexors
Improve your overhead reach, your posture and your thoracic mobility with this PNF stretching class.
Day 19

Pincha Fundamentals: Strong
It's time for your 'Strong' Fundamentals class again - the strength you need for Pincha will be built through repetition.
Day 20

Total Upper Body Strength - Resistance Band Class
Sculpt those shoulders, build those biceps and tone those triceps with this Upper Body Strength Class!
Day 21

Pincha Fundamentals: Skills
Learning a new skill takes consistency and repetition, so we're doing out 'Skills' Fundamental class again today.
Day 22

Pinch Fundamentals: Flexy
Today we'll revisit our 'Flexy' Foundations class. Consistent flexibility work will help your Pincha entry easier and more controlled.
Day 23

Bodyweight Mobility Workout
An EMOM style bodyweight workout focusing on movements which help us improve mobility in the hips, hamstrings and shoulders.
Day 24

Morning Shoulder Mobility
Stretch out and strengthen those shoulders with this mood boosting morning class. Open the shoulders with postures like puppy and chicken, and find your stability in crow and dolphin - a whole zoo's worth of postures!
Props: a strap
Day 25

Pincha Fundamentals: Strong
You’ve done this 'Strong' Fundamentals class before - and that’s exactly the point. Let’s keep building on the strength we’ve started to grow.
Day 26

A Bunch of Block Stuff!
Grab 2 blocks as we explore a bunch of ways we can use them in our practice that's a little different to the usual.
Day 27

Pincha Fundamentals: Flexy
It's time to take 'Flexy' again. Remember, repetition isn’t just about 'doing it again' - it’s about doing it with more awareness, control, and freedom in your body.
Day 28

Pincha - Prepare and Practice
The way to learn to Pincha is to make sure you practice consistently. So here's a fun flow class which prepares the body for Pincha and ends with some inversion practice, with guidance for beginners. Good luck!
Props needed:
Yoga block
Day 29

Sculpt 2.0: Total Upper Body
Build some serious strength with this total upper body workout! We’ll be working the muscles of the chest, back, arms and shoulders with this circuit style training class. Expect to use a full range of motion to build strength without compromising flexibility!
Day 30

Pincha Fundamentals: Skills
Today we'll take our 'Skills' Foundations class again. Each time you repeat this class you’re reinforcing the foundations that make your Pincha stronger, more stable, and more achievable.
Optional bonus class:
Congratulations!
Well done on completing the Progress to Pincha challenge!
I REALLY hope you took a video at the start of the 30 days, because now is the time to do exactly the same and take another!
Remember to pay attention to other signs of progress such as a better sense of ease in entering it, less feeling of panic within the pose, a better ability to breathe and hold it, as well as the more obvious progress of how it looks!
If you'd like to share your images with me, I would LOVE to see!
Email them to help@livinleggings.yoga and you'll also get a free months membership!
Whats next?
If you've caught the inversion-bug and want to keep developing your strength, skills and mobility for getting upside down, why not give The Handstand Plan a go? Most people find it easier than Pincha so you're set up for success!