The seated wide-legged ahead fold — generally known as the pancake stretch — is a foundational pose that, when absolutely expressed, demonstrates critical flexibility. Additionally identified by its Sanskrit identify upavishta konasana, this posture supplies a deep stretch in your hips, groin, hamstrings, and decrease again.
Right here’s the best way to carry out it with correct kind, in addition to recommendations on the best way to make it simpler or more durable.
Seated Large-Legged Ahead Fold (Pancake Stretch): Step-by-Step Directions
- Sit on the ground along with your legs prolonged, and open them so far as you’ll be able to with out straining. Your knees and toes ought to level instantly towards the ceiling, and your ft must be flexed.
- Carry your consciousness to your pelvis and see any tendency for it to tilt backward. If that’s the case for you, attempt to shift your weight ahead towards your pubic bone.
- With out permitting your backbone to spherical, begin to stroll your arms ahead alongside the ground between your legs, hinging at your hip joints moderately than your waist.
- Stroll your arms ahead so far as you’ll be able to, and maintain for five to 10 lengthy and easy cycles of breath, preserving your quad muscle groups engaged.
- Slowly return to an upright place, utilizing your arms underneath the backs of your knees to carry your legs collectively.
The best way to Make the Pancake Stretch Simpler
Sitting on the ground with straight legs could be very tough for many individuals. That is primarily attributable to tightness within the hamstrings and decrease again. Happily, there are modifications and variations to the pancake stretch that make it accessible to learners with restricted flexibility.
- Sit on a yoga block or folded blanket. This may assist tilt the pelvis ahead.
- Sit along with your legs farther aside. This modification usually creates extra freedom to stretch ahead.
- Loop a belt round every foot to offer your self one thing to carry onto. Now, concentrate on leaning ahead and lifting your chest towards the ceiling.
The best way to Make the Pancake Stretch Tougher
If this pose is “too simple,” it’s possible that you’ve got a rare quantity of mobility or are tremendous flexible. Be sure you’re sitting instantly on prime of your sit bones, preserving your pelvis in a impartial place moderately than an anterior tilt. Flexible our bodies, as a basic rule, usually have to work on stability, moderately than mobility, on this seated ahead bend.
- Add a lateral stretch. With out dropping the rooting actions of 1 leg, fold over the opposite leg, and work on lifting your torso and lengthening over it. This provides a stretch to the opposite aspect of the decrease again by introducing a twisting aspect.
Advantages of the Pancake Stretch
- Stretches hamstrings, adductors, and decrease again.
- Prompts core musculature.
- Strengthens spinal erectors.
