The 30-Day Wheel Challenge
A step-by-step yoga, mobility and fitness programme to help you build the
flexibility, strength and skill to master your wheel pose in the next 30 days!

Before you get started there is something you 100% should do as you will kick yourself in 30 days time if you don't!
✨ ~ snap a before photo of your wheel today. ~ ✨
Set up your phone to the side of you and forget any of your worries about how good or not it is, because you will LOVE looking back on this at the end of the challenge!
Feel free to do a quick warm up first (there are many 3 minute options in the 'Warm Up + Cool Down' category you could choose from)
Go do it NOW, then come back to explore the rest of the challenge! At the end of the 30 days, email me your progress photo (help@livinleggings.yoga) and earn a free month of membership!
Day
1

Perfect Your Wheel Workshop Part 1: Overview + Spine & Hip Anatomy
Knowledge is power! Watch this educational video to learn about what exactly we are requiring our bodies to do in this pose. What needs to be flexible, what needs to be strong, where should we be bending from, where should we NOT be bending from, what should we be doing with our hips and so much more.

PNF Stretching - Shoulders, Thoracic & Hip Flexors
Improve your overhead reach, your posture and your thoracic mobility with this PNF stretching class.
Day 2

Perfect Your Wheel Workshop Part Three - Shoulder Anatomy & Mobility
Today we are learning about the role of the shoulders! There are so many muscles that control the shoulder, so which ones do we need to target in order to get into this impressive backbend?!

Simply Stretch - Full Upper Body + Hips
Carve out 13 minutes of your day to give a simple stretch out to your upper body muscles and hips!
Day 3

Perfect Your Wheel Workshop Part 5: Nerve Flossing
Did you know there are other ways to improve your range of motion other than stretching a muscle? In this video we are exploring the role of the nervous system and how we can 'hack' it for instant improvement!

Shoulder Stretch
Just 10 minutes to feel better in your body, today we open up the shoulders.
Day 4

Perfect Your Wheel Workshop Part 6: Wrist Considerations
A small joint but a significant joint when it comes to wheel pose. If you've ever felt like wheel is too demanding on your wrists, this video will help you understand why and how to help!

Wrist Strength
A short sequence of wrist mobility to help build the strength and range of motion we need for wheel.

Done At Your Desk Day 1
This class has releasing stretches for your neck, lengthening movements for the upper back and some energising twists!
Day 5

Beginners Backbends
This class is a great way to work on your spinal flexibility and core strength to help develop your backbends.
Day 6

Wall Work Class One
This class is a circuit of exercises and specific skills to practice to help us work on the elements we need for wheel pose!
We will be using a wall space for this class (doesn’t need to be large) as well as 2 yoga blocks.
Day 7

Shoulders, Upper Back + Neck Release
If you've had a long day at the desk, done your fair share of driving or simply feeling a little tired and stressed, this upper back, shoulder and neck release class is here to help!
Day 8

Tight Hip Flexor Flow
Target those tight hip flexors with this 20 minute intermediate yoga class.
Day 9

Simply Stretch - Chest, Back, Quads + Hips
In less than 10 minutes we'll efficiently stretch out the whole upper body as well as the hips, quads and thoracic spine!
Day 10

Wall Work Class One
This class is a circuit of exercises and specific skills to practice to help us work on the elements we need for wheel pose!
We will be using a wall space for this class (doesn’t need to be large) as well as 2 yoga blocks.
Day 11

Open Your Upper Back
This is the kinda class you need to find more freedom in your shoulders and spine as we focus of opening up the thoracic spine.
Day 12

Supple Shoulders: Mobility Training
This class is full of drills to improve your shoulder flexibility and stability, to give you strong, supple shoulders.
Day 13
Choose from either Wall Work Class 1 or advance on to Wall Work Class 2. There is no rush to progress to Class 2 if you don't feel ready yet, go at your own pace!
Day 13

Wall Work Class One
This class is a circuit of exercises and specific skills to practice to help us work on the elements we need for wheel pose!
We will be using a wall space for this class (doesn’t need to be large) as well as 2 yoga blocks.

Wall Work Class Two
We explore some similar ideas as Wall Work One with progressions, some additional drills to try as well as looking at the elements we need to learn the advanced skill of transitioning into wheel from standing!
You will need your wall space, 2 blocks and maybe also a strap for this one.
Day 14

PNF Stretching - Hip Flexors, Glutes & Groin
Tap in to the potential of your hip mobility with this 15 minute PNF stretching class!
We target the quads, hip flexors, glutes and inner thighs to allow your hips to move further and more freely within the joint socket so your hips can feel like your 20 years old again 😉
Day 15

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 16

Ease Into Backbends
Energise your day by expanding into the front of the body with some not-too-intense backbends, opening the chest, hips and shoulders and giving our nervous system an awakening boost!
Day 17

Done At Your Desk: Day 5
For the final day of this mini-series we'll be working through a range of neck stretches, upper back and shoulder openers and some dynamic movements to work into the hips, hamstrings and glutes!
Day 18
Choose from either Wall Work Class 1 or Wall Work Class 2. Remember, you are not 'behind' if you continue with Class One, this is not a race!
Day 18

Wall Work Class One
This class is a circuit of exercises and specific skills to practice to help us work on the elements we need for wheel pose!
We will be using a wall space for this class (doesn’t need to be large) as well as 2 yoga blocks.

Wall Work Class Two
We explore some similar ideas as Wall Work One with progressions, some additional drills to try as well as looking at the elements we need to learn the advanced skill of transitioning into wheel from standing!
You will need your wall space, 2 blocks and maybe also a strap for this one.
Day 19

Sculpt 2.0: Full Body
Get strong and mobile from top to toe with this full body strength sculpt class. We’ll target the major muscles of both upper and lower body, including chest, back, glutes, thighs and core! This EMOM style workout includes movements like down dog leg extensions, bent over rows and dumbbell pullovers.
Day 20

Gentle Morning Yoga
Awaken the body with this gentle 20 minute morning yoga class, stretching out and waking up the entire body.
Day 21

Done At Your Desk: Day 3
This class will mobilise the upper back, open up the front of the hips, inner thighs and chest and give you a little energy boost!
Day 22

CRAC Stretching - Fast Upper Body Flexibility
A quick but powerful CRAC stretching class to help you discover a deeper range of motion in the upper body.
Day 23

Mood Boosting Backbends
Open up the front of the body and boost those endorphins with this back-bending sequence.
Day 24

Morning Shoulder Stretch
This morning yoga class is focused a little more into the shoulders, stretching away any stiffness and setting you up for a lovely day ahead!
Day 25

Yoga for Glutes
Today we strength that peach 🍑
Day 25

Yoga For Better Posture
Join me for this 30 minute vinyasa flow class, cultivating alignment, strength and flexibility to support a healthy spine and balanced body.
Day 27

Intermediate Yoga for Shoulders
Tight shoulders holding you back? I gotcha covered.
Day 28
Choose which Wall Work Class you would like to take today!
Day 28

Wall Work Class One
This class is a circuit of exercises and specific skills to practice to help us work on the elements we need for wheel pose!
We will be using a wall space for this class (doesn’t need to be large) as well as 2 yoga blocks.

Wall Work Class Two
We explore some similar ideas as Wall Work One with progressions, some additional drills to try as well as looking at the elements we need to learn the advanced skill of transitioning into wheel from standing!
You will need your wall space, 2 blocks and maybe also a strap for this one.
Day 29

Single Dumbbell Lower Body Workout
Grab yourself one dumbbell and give this 30 minute lower body circuit based workout a try!
Day 30

Strengthen Your Wheel
What helps our Wheel pose feel better? Strong bums, strong arms, flexible hips and open shoulders. So expect lots of strong standing postures, some juicy kneeling stretches and even some arm balance practice before taking it up into Wheel, and maybe even One Leg Wheel too.
Congratulations on 30 Days of wheel work! 🥳
Give yourself a BIG pat on the back for your consistency and accountability for completing the challenge!
I REALLY hope you took that photo 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?
Continue to work on and refine your wheel with this mini series of improvers-level yoga classes: