Starting Position:
• Sit on the floor in a wide straddle.
• Knees and toes point straight up.
• Spine tall, pelvis neutral or slightly anterior.
• Hands on the floor in front of you.

Execution:

1. Inhale and grow tall through the crown of your head.

2. Exhale and hinge forward from the hips, not the spine.

3. Keep chest open and back long.

4. Pulse gently into the stretch by reaching the chest forward.

5. Come up slightly, then pulse forward again.

6. Move in a slow, controlled rhythm.

Key Cues:
• “Tilt the pelvis forward.”
• “Chest leads, not the head.”
• “Don’t round the low back.”
• “Knees and toes up.”

Breathing:
• Inhale tall.
• Exhale into each pulse.

Tempo & Volume:
• 10–20 controlled pulses per set.
• 2–3 sets.

Optional PNF Add-On

After your last pulse, stay in the deepest hinge:

1. Gently push your heels down into the floor like you’re trying to drag them together.

2. Hold 5–8 seconds at 30–40% effort.

3. Relax and hinge deeper.

4. Hold new range 15–20 sec.

Why They Help Your Pancake

They teach your body to:
✔ Tilt the pelvis forward
✔ Lengthen the adductors & hamstrings
✔ Control the hinge instead of rounding