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Pancake Practice

Pancake Practice

Phase 2 · Open Up — your first gentle full pancake. (Longer holds now; settle in and breathe deeper into each shape.)

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 round · 60s hold
  2. 2Supine Hamstring Stretch (Supta Padangusthasana)1 round · 50s hold
  3. 3Supine Hamstring Stretch (Supta Padangusthasana)1 round · 50s hold
  4. 4Wide-Legged Forward Fold (Prasarita Padottanasana)1 round · 55s hold
  5. 5Seated Straddle Prep (Upavistha Konasana)2 rounds · 70s hold
  6. 6Seated Side Bend (Parsva Upavistha Konasana)1 round · 50s hold
  7. 7Seated Side Bend (Parsva Upavistha Konasana)1 round · 50s hold
  8. 8Half Pancake (Janu Sirsasana)1 round · 55s hold
  9. 9Half Pancake (Janu Sirsasana)1 round · 55s hold
  10. 10Pancake (Full Upavistha Konasana)1 round · 50s hold
  11. 11Legs Up the Wall (Viparita Karani)1 round · 90s hold
  12. 12Corpse Pose (Savasana)1 round · 60s hold

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