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Pancake Builder

Pancake Builder

Pancake yoga — integration & the goal hold. Active recovery day.

11 exercises~26 min
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Warm-up

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

Exercises

  1. 1Butterfly (Baddha Konasana)2 rounds · 85s hold
  2. 2Side-to-Side Straddle Reach2 rounds · 6–8 per side
  3. 3Side-to-Side Straddle Reach2 rounds · 6–8 per side
  4. 4Straddle Hover2 rounds · 3–5 hovers × 3 rounds
  5. 5Seated Side Bend (Parsva Upavistha Konasana)2 rounds · 65s hold
  6. 6Seated Side Bend (Parsva Upavistha Konasana)2 rounds · 65s hold
  7. 7Half Pancake (Janu Sirsasana)2 rounds · 70s hold
  8. 8Half Pancake (Janu Sirsasana)2 rounds · 70s hold
  9. 9Pancake PNF (Contract-Relax)2 rounds · 3–4 contract-relax rounds
  10. 10Pancake (Full Upavistha Konasana)1 round · 120s hold
  11. 11Corpse Pose (Savasana)1 round · 90s hold

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