Pancake Fold with Target Reach (Target)
Primary Targets:
• Adductors
• Hamstrings
• Pelvic hinge / anterior tilt
• Core control
Classification:
👉 Pancake patterning + depth control
Starting Position
• Sit in a wide straddle.
• Place a yoga block, slider, cone, or small weight on the floor between your legs, a few inches in front of your hips (under where your belly will move).
• Spine tall, hands forward.
Execution
Inhale and grow tall.
Exhale and hinge forward from the hips.
Reach your belly/chest toward the target.
Let your hands slide forward as you fold.
Stop when you make light contact with the target or reach your end range.
Volume
• 2–3 sets
• 20–40 sec holds
or
• 8–12 slow reach pulses
Optional PNF Add-On
At your deepest reach:
Gently try to pull your heels together into the floor.
Hold 6–8 sec at ~30–40% effort.
Relax → reach belly a little farther toward the target.
Hold new depth 20–30 sec.
Repeat 2 rounds.
Why It Works So Well
✔ Gives you a clear forward goal
✔ Improves hinge mechanics
✔ Prevents rounding
✔ Builds confidence in depth
