Pancake Routine Follow-Along

Introduction

• Welcome to a follow-along pancake routine.
• Full routine available as a PDF in the video description.

Warm-Up: Hip Swivel

• Starting Position: Seated with feet apart, knees up.
• Movement:
  • Drop knees to the left side, feeling stretch in internal hip rotation.
  • Pause, then lift back up and swap sides.
  • Perform 10 reps total.
• Purpose: Loosens up hips, important for pancake stretch.

Glute Stretch

• Position: Sit on the glute, let the leg come out in front.
• Action: Move around, find where the glute is tight and stretch.
• Note: Routine not for beginners; requires some pancake flexibility.

Deep Resting Squat

• Position: Feet together, push up into deepest squat possible.
• Movement: Rotate the torso, lifting elbow towards the sky.
  • Perform 5 rotations on each side.
• Purpose: Loosens lower back and opposite hip, similar to pancake position.

Cossack Squat

• Position: Stick one leg out, come down into Cossack squat.
• Action: Bend and straighten the leg, lean over for hamstring stretch.
• Reps: 10 reps, focusing on pushing knee out.

Kneeling Leg Extensions

• Position: Kneeling, stick one leg out to the side.
• Action: Rock back and forth to widen leg position.
• Reps: 10 rocks per leg.
• Purpose: Prepares legs for wider pancake stretch.

Assisted Pancake Stretch

• Equipment: Yoga mat or other elevation for hips.
• Position: Seated in pancake position, move forward to sit on hamstrings.
• Action:
  • Side bends to touch foot, chest towards knee.
  • Twist shoulder towards opposite leg.
  • Forward fold, pull with arms for deeper stretch.
  • Use PNF technique: push heels into ground, relax deeper into stretch.

Cool Down and Rest

• Position: Taylor pose or upward dog to release lower back pressure.
• Action: Rest for 30-60 seconds between rounds.
• Repeat: Perform another round of the sequence if desired.

Conclusion

• Routine helps to go deeper into pancake position.
• Repeat 2-4 rounds based on comfort and flexibility level.

Additional Tips

• Check video description for a full guide on pancake stretching techniques.
• Consider doing routine a few times weekly for improvement.

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