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Pancake Builder

Pancake Builder

Phase 1 · Foundation — integration & long goal hold. (blocks under the hips welcome; keep the active work light and clean.)

12 exercises~17 min
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Warm-up

  • Centering Breath · 60s
  • Yoga Cat-Cow · 55s
  • Hip Circles · 40s

Exercises

  1. 1Butterfly (Baddha Konasana)1 set · 1
  2. 2Frog Pose (Mandukasana)1 set · 1
  3. 3Seated Straddle Prep (Upavistha Konasana)1 set · 1
  4. 4Side-to-Side Straddle Reach1 set · 1
  5. 5Straddle Hover1 set · 1
  6. 6Seated Side Bend (Parsva Upavistha Konasana)1 set · 1
  7. 7Seated Side Bend (Parsva Upavistha Konasana)1 set · 1
  8. 8Half Pancake (Janu Sirsasana)1 set · 1
  9. 9Half Pancake (Janu Sirsasana)1 set · 1
  10. 10Pancake PNF (Contract-Relax)1 set · 1
  11. 11Pancake (Full Upavistha Konasana)1 set · 1
  12. 12Corpse Pose (Savasana)1 set · 1

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Pancake Builder