Progress to Pincha Challenge

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

Before you get started there is something I NEED you to do and I promise you won’t regret it!


I need you to set up your phone and film your Pincha attempt as it is right now! Just a few tries, that’s all. And don’t worry if it’s non-existent!

You will absolutely LOVE looking back on this video as your pincha progresses and will be such an easy way to see how far you’ve come.


Go do it NOW, then come back to explore the rest of the Challenge!

Day

1

18:54
Progress to Pincha Workshop: Intro and Shoulder + Scapula Positioning

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.

29:41
Supple Shoulders: Mobility Training

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

Day 2

25:47
Strong

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

Day 3

11:22
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.

15:46
Progress to Pincha Workshop Part Three: 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

18:02
Progress to Pincha Workshop Part Four: 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


13:32
Progress to Pincha Workshop Part Five: 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

31:51
Skills

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


Props needed:

  • Wall space

Day 6

16:33
PNF Stretching - Glutes & Hamstrings

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

21:10
Progress to Pincha Workshop Part Eight: Methods of Entry

Day 7

04:56
Progress to Pincha Workshop Part Seven: The Role of Hamstring Flexibility
25:02
Simple Hamstring Mobility

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

Day 8

29:28
Flexy

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

Day 9

07:50
Progress to Pincha Workshop Part Six: 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.


10:34
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

31:10
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

25:47
Strong

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


Props needed:

  • Yoga blocks

Day 12

31:51
Skills

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


Props needed:

  • Wall space

Day 13

42:02
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

30:06
Yoga for Thoracic Mobility

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

Day 15

29:28
Flexy

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


Props needed:

  • Yoga blocks


Day 16

31:50
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

29:53
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

16:09
PNF Stretching - Shoulders, Thoracic & Hip Flexors

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

Day 19

25:47
Strong

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


Props needed:

  • Yoga blocks

Day 20

17:10
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

31:51
Skills

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


Props needed:

  • Wall space

Day 22

29:28
Flexy

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


Props needed:

  • Yoga blocks

Day 23

31:13
Bodyweight Mobility Workout

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

Day 24

30:41
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

25:47
Strong

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


Props needed:

  • Yoga blocks

Day 26

48:06
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

29:28
Flexy

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


Props needed:

  • Yoga blocks

Day 28

24:24
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

32:18
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

31:51
Skills

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

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!

Check Out The Handstand Plan Here!