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Strength Drills for Inversions

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Challenge Overview

Learn quick and effective upper-body-focused strength drills to enhance your inversions with the Strength Drills for Inversions 14-Day Challenge. 

Sign up today, and every day for 14 days you'll get a brand new four-to-five-minute class that will teach you one new drill. Practice daily, and watch yourself progress with these playful and strength-building classes. You'll take your asana practice to new levels and have fun in the process!  


Mimi Rieger

Mimi Rieger, (E-RYT Yoga Alliance) is an internationally recognized yoga teacher and the proprietor of Mimi Rieger Yoga and PureFitnessDC, LLC.  Mimi began her fitness journey as a ballet dancer in her youth and discovered the yogic and martial arts in her 20’s.   Mimi has been teaching yoga since 2003 and received her certification from the Ashtanga Yoga Center in Washington, DC.  She has studied and trained with an array of schools of yoga including Rocket Vinyasa Yoga, Progressive Ashtanga, Budokon and Forrest Yoga.  Mimi uses her multidisciplinary approach to teach a wide variety of offerings and trains teachers and students in the U.S. and internationally holding workshops and master classes. Mimi conducts a yearly 200hr Yoga Teacher Training program, as well as, offers regular retreats and donation based-charity driven classes. In addition to teaching, Mimi is co-founder of Viva Shakti, a clothing line producing exciting, vibrant colored,  yoga pants. 

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

14 Days to complete

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Section 1
  • In this five-minute class, you'll learn a rolling plank variation that will help you build upper body strength for more challenging practices (like pressing up into handstand!). The slower you move, the harder it becomes. This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 2
  • Got five minutes? Learn a new drill! Practice oblique crunches in side plank and then transition through a vinyasa that includes a one-handed plank.p>This is part two of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 3
  • Have a small blanket (or towel or socks) and two blocks (or books) handy and get ready for a new drill! Learn how to work progressively toward lifting your hips off the floor from seated using the strength of your upper back, pelvic floor, and shoulder girdle. You've got this! This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 4
  • This drill will get you floating from down dog to the front of your mat, catching more and more airtime each time.Props: strap or towel and two yoga blocksThis is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 5
  • Build upper body strength with these challenging drills: turbo dog push-ups, forearm push-ups, and a transition between chaturanga, forearm push-up, and down dog.\n\nOnce you've learned each of these drills separately, you'll put them all together in a down dog-mashup flow.This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 6
  • Fire up your abs with these quick and challenging core drills. All you'll need is two blocks (and a lot of determination).This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 7
  • Keep your hamstrings supple. This sequence takes you from a wide-legged forward fold (prasarita padottanasana) into half splits (ardha hanumanasana) and full splits (hanumanasana). You'll also practice a quick and fun drill that can help you catch a little airtime from prasarita padottanasana. Enjoy!This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 8
  • Activate your core! Learn a navasana (boat pose) variation that is not for the faint of heart. Grab a strap and get ready for something new and fun.This is four minutes well spent.This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 9
  • This four-minute class will help you finesse or begin your practice of pike-ups. Find a surface you can slide on, and have a towel (or a pair of socks) on hand.This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 10
  • Learn a new drill that will get you moving and energized: "fire floats." Enjoy the challenge, yogi, and have fun incorporating this fun transition into your practice!This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 11
  • This playful yet challenging four-minute class will get you floating in your lizard pose. Feel the spring in your step and enjoy!This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 12
  • Strengthen the back of your body with this seven-minute class. Practice table, down dog, cobra, and locust variations as you move with your breath, slowly and surely, through each moment of challenge.This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 13
  • In this five-minute class, you'll learn two ways to press up to handstand using blocks: a straddle press-up and a single-leg press-up. Don't be discouraged if this feels hard (maybe even impossible) at first. Just keep practicing! This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).
Section 14
  • This final class of the Drills & Bits series will give you another opportunity to finesse your press-up into handstand. Call on all of your strength, patience, and perseverance for this one: Try and try again!This is part of the Drills & Bits series (a series of short yet effective practices designed to help you prepare for pressing up into handstand).

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Meet Your Teacher

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Mimi Rieger
Mimi Rieger, (E-RYT Yoga Alliance) is an internationally recognized yoga teacher and the proprietor of... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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