Primary Targets:
• Adductors (inner thighs)
• Hamstrings
• Pelvic control / hinge mechanics
• Nervous system down-regulation (via breathing)

Classification:
Passive-supported hinge + integration

Starting Position

• Sit in a wide straddle on the floor.
• Place yoga blocks (or a box/bolster) in front of you.
• Spine tall, pelvis slightly anterior.
• Hands on blocks.

Execution

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

2. Exhale and hinge forward from the hips.

3. Keep chest open and spine long.

4. Rest your forearms, chest, or hands on the blocks.

5. Let your head relax once your spine is long.

6. Stay here and breathe slowly.

Breathing (5 Breaths)

• Inhale through the nose — feel the ribs expand.
• Exhale slowly — let the hips and inner thighs soften.
• Each exhale = a gentle melt deeper (no forcing).

Volume

• 1–3 rounds
• Hold for 5 slow breaths per round

Why It Helps Your Pancake

✔ Integrates your active work into a calm, deep hinge
✔ Encourages anterior pelvic tilt without strain
✔ Teaches relaxation at end range