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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
Start workout

Warm-up

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

Exercises

  1. 1Butterfly (Baddha Konasana)1 round · 75s hold
  2. 2Frog Pose (Mandukasana)1 round · 75s hold
  3. 3Seated Straddle Prep (Upavistha Konasana)1 round · 75s hold
  4. 4Side-to-Side Straddle Reach1 round · 6–8 per side
  5. 5Straddle Hover1 round · 3–5 hovers × 3 rounds
  6. 6Seated Side Bend (Parsva Upavistha Konasana)1 round · 60s hold
  7. 7Seated Side Bend (Parsva Upavistha Konasana)1 round · 60s hold
  8. 8Half Pancake (Janu Sirsasana)1 round · 65s hold
  9. 9Half Pancake (Janu Sirsasana)1 round · 65s hold
  10. 10Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
  11. 11Pancake (Full Upavistha Konasana)1 round · 75s hold
  12. 12Corpse Pose (Savasana)1 round · 90s hold

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