Overview
Kick up into a wall-supported Pincha with full midline control (hips–shoulders–forearms aligned), Engage a hollow core and maintain PPT to prevent “banana back” throughout the hold., Perform the three progressive wall drills—Stack Hold, Toe Peel-Off, and Single-Leg Hover—independently and with proper form., Identify and correct common Pincha errors using self-video analysis., Design a personal 15-minute practice routine (warm-up, drills, tracking) to repeat three times per week., Build shoulder strength and stability through targeted mobility and activation drills., Increase shoulder and upper back endurance for holding Pincha longer against the wall., Refine wall-assisted entries to achieve consistent alignment and minimal strain on the shoulders.
Yoga teachers, yoga students, and anyone who dreams of holding a steady, controlled Pincha, Practitioners stuck with “banana back,” shoulder collapse, or fear of falling, Inversion lovers who want a clear, safe progression instead of random YouTube drills., Anyone ready to practice 15 minutes, three times a week, and build true shoulder-core control, Practitioners looking for real stability that comes from within, not just brute strength.
Yoga mat and clear wall space (about one mat length)., Phone or camera to record short clips for self-analysis (optional but highly recommended).
Every kick-up into Pincha ends in a “banana back,” sinking shoulders, or a quick crash?
Pincha Foundations was created to solve exactly that. Instead of another random try, you’ll follow a precise, one-time process that teaches your body to master the pose from the inside out.
In 50 focused minutes we build three pillars:
Pelvis-and-core alignment that prevents arching and stabilizes the midline.
Shoulder and scapular mechanics that create a solid “column” instead of collapse.
Nervous-system training at the wall that turns fear and imbalance into clear body sense.
Rather than bouncing between dozens of videos, you’ll work with a graded wall sequence designed to reorganize your movement. A short home practice (15 min × 3 per week) locks new patterns into muscle memory and releases inefficient habits. Film yourself once before starting and again a few weeks later—not for perfection, but to see how the “new language” takes root.
This course is for yoga students and teachers who keep sliding down the wall, anyone battling banana back or fear of falling, and all movers seeking real stability built from within, not brute force.
It’s not a gimmick or shortcut; it’s a professional roadmap that teaches your body what’s correct—step by step—until you own a straight, controlled, banana-free Pincha.
Or Cohen
I'm Or, a flexibility and contortion teacher, and my love for movement began in the world of belly dancing — a space where the body expresses what the heart hasn't yet found words for. From there, my connection to movement deepened into something not just physical, but emotional and mental as well.
I believe in practice that connects body and mind, and in building ability through listening, awareness, and precise technique — not through pain or struggle.
This course was born from my personal journey, and from working with students who weren’t stuck because they lacked motivation or talent — but because they didn’t have a clear direction.
That’s exactly what I’m here to offer you: a safe, intelligent practice that helps you move forward with confidence, step by step, toward the place you always felt was yours — but maybe just didn’t have the key to reach.