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Pancake Practice

Pancake Practice

Phase 1 · Gentle Start — meet the straddle — sit tall, no depth-chasing. (Short easy holds; bend the knees as much as you need.)

10 exercises~12 min
Start workout

Warm-up

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

Exercises

  1. 1Butterfly (Baddha Konasana)1 round · 50s hold
  2. 2Supine Hamstring Stretch (Supta Padangusthasana)1 round · 40s hold
  3. 3Supine Hamstring Stretch (Supta Padangusthasana)1 round · 40s hold
  4. 4Seated Straddle Prep (Upavistha Konasana)1 round · 45s hold
  5. 5Seated Side Bend (Parsva Upavistha Konasana)1 round · 40s hold
  6. 6Seated Side Bend (Parsva Upavistha Konasana)1 round · 40s hold
  7. 7Half Pancake (Janu Sirsasana)1 round · 40s hold
  8. 8Half Pancake (Janu Sirsasana)1 round · 40s hold
  9. 9Legs Up the Wall (Viparita Karani)1 round · 90s hold
  10. 10Corpse Pose (Savasana)1 round · 60s hold

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