Pincha looks cool - but it takes more than just kicking up and hoping for the best! In this first session, 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.

This class is full of drills to improve your shoulder flexibility and stability, to give you strong, supple shoulders.

The first of your 3 'Fundamentals' classes. This class will be repeated several times throughout the challenge.

Strong will help you build the foundation you need to succeed with Pincha.

Props needed: Yoga blocks

Almost a full-body stretch, this class primarily stretches out the back of the legs, the inner thighs, chest, back and side body.

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.

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

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.

In this class we'll work on the key skills that you need to be able to nail your Pincha.

Props needed:

• Wall space

Open up those hips and hamstrings with this 15 minute PNF stretching routine.

This beginner-friendly mobility class helps you develop hamstring flexibility through simple strengthening and lengthening movements.

The last of your 3 'Fundamentals' classes. This class will be repeated several times throughout the challenge.

Flexy will help you build the flexibility you need to make your Pincha entry easier.

Props needed: Yoga blocks

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.

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!

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!

Strong will help you build the foundation you need to succeed with Pincha.

Props needed:

• Yoga blocks

In this class we'll work on the key skills that you need to be able to nail your Pincha.

Props needed:

• Wall space

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.

Free up your shoulders and upper back with this 30 minute thoracic mobility yoga flow!

Flexy will help you build the flexibility you need to make your Pincha entry easier.

Props needed:

• Yoga blocks

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!

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. 

Improve your overhead reach, your posture and your thoracic mobility with this PNF stretching class.

Strong will help you build the foundation you need to succeed with Pincha.

Props needed:

• Yoga blocks

Sculpt those shoulders, build those biceps and tone those triceps with this Upper Body Strength Class!

In this class we'll work on the key skills that you need to be able to nail your Pincha.

Props needed:

• Wall space

Flexy will help you build the flexibility you need to make your Pincha entry easier.

Props needed:

• Yoga blocks

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

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

Strong will help you build the foundation you need to succeed with Pincha.

Props needed:

• Yoga blocks

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.

Flexy will help you build the flexibility you need to make your Pincha entry easier.

Props needed:

• Yoga blocks

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

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!

The second of your 3 'Fundamentals' classes. This class will be repeated several times throughout the challenge.

In this class we'll work on the key skills that you need to be able to nail your Pincha.

Props needed: Wall space

If you're wanting to work towards or practice your Pincha, you're in the right place. Shoulder mobility drills, core engagement, hamstring length and Pincha technique practice.