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Pancake Practice

Pancake Practice

Phase 3 · Power Prep — graduation — you're ready for Pancake Power. (Light active drills preview Pancake Power; keep them slow and clean.)

11 exercises~22 min
Start workout

Warm-up

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

Exercises

  1. 1Butterfly (Baddha Konasana)1 round · 70s hold
  2. 2Frog Pose (Mandukasana)1 round · 70s hold
  3. 3Seated Straddle Good Morning2 rounds · 8–10 reps
  4. 4Seated Straddle Prep (Upavistha Konasana)2 rounds · 80s hold
  5. 5Seated Side Bend (Parsva Upavistha Konasana)1 round · 55s hold
  6. 6Seated Side Bend (Parsva Upavistha Konasana)1 round · 55s hold
  7. 7Half Pancake (Janu Sirsasana)2 rounds · 60s hold
  8. 8Half Pancake (Janu Sirsasana)2 rounds · 60s hold
  9. 9Pancake (Full Upavistha Konasana)2 rounds · 75s hold
  10. 10Legs Up the Wall (Viparita Karani)1 round · 90s hold
  11. 11Corpse Pose (Savasana)1 round · 90s hold

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