Master the Pancake

1. L1: Skandasana
• Maintain arch shape on support leg, with
weight evenly across front of foot
• Have trunk as far forward as possible
• Hold both ankles
• Have back as straight as possible

2. E1A–E1B: Tailor pose part one

E1A: Tailor pose - solo
• Back against solid support
• Heels as close to body as possible
• Use glutes to pull legs to floor
• Cr (1): press heels together
• Cr (2): lift knees away from floor, while
holding knees down

E1B: Tailor pose – w/butt lift and partner assist

• Do not use too thick a support
• Same contractions as solo version
• Use glutes to pull legs to floor
• Roll top of pelvis away from support
 Master the Pancake
3. L2A–L2B: Standing wide leg limbers
L2A: Reaching triangle
• Turn hips towards the leg you are bending
towards
• Maintain foot arch shape
• Keep tension in quadriceps
• 'Reach' the hands away from hips
• Keep back straight

L2B: Wide elephant walk

• Keep knees bent
• Get trunk close to vertical
• Apply small single leg-straightening actions
• Relax as much as possible

4. E2: The "underbutt"

• To get trunk into position, bend knees
• Get trunk as close to floor as possible, then
apply small leg-straightening movements
without letting trunk position change
• Add small movements if desired
• Explore angles

5. L3: Chinese hip grinder

• Keep tension in thighs (co-contract
hamstrings and quadriceps)
• Turn feet inwards
• Interlace fingers; turn palms away
• Actively reach hands and arms as far off the
body as you can
• Hold position 5–10”
 Master the Pancake
6. E3: Flat frog
• Bottom on floor (or as close as possible)
• Trunk and back straight
• Partner assistance on hips
• Spread knees apart maximally

7. L4: Half pancake

• Hips as close to floor as possible
• Hold foot of straight leg
• Keep trunk as straight as you can
• Use other arm as support

8. E4: Tailor pose part two

• Heels against body
• Keep back as straight as you can
• Cr: pull back away from support as you lift
your chest
• Partner holds hips down

9. E5: Bench weighted straddles

• Knees bent to begin
• Do not use heavy weight at start
• Move trunk inside thigh
• Small leg-straightening actions
• Use weight to increase stretch
 Master the Pancake
10. L5: Lying leg circles
• Keep working leg straight
• Make circles as large as possible
• Hold other hip on the floor
• Actively pull leg towards body, or towards
the floor

11. E6A–E6D: Side splits props variations

E6A: Cushions under lower legs
• Use soft, deformable cushions
• Place under lower legs only
• Explore all possible movements
• Cr: try to squeeze legs together (both into
the floor and together)

E6B: Bolster under hips

• Use firm, but deformable, support
• Use arm support (chair or bench)
• Cr: scissor legs together, gently at first, then
more strongly
• Multiple Cr for men
• Feet pointing to sky easier for most
• Do feet-flat version as well

E6C: Rolling the pelvis, floor support

• Legs moderately wide
• Use arms as weights to increase intensity
• Ensure pelvis moves with trunk
• Cr (1): try to squeeze legs together
• Cr (2): press heels down onto floor
• Explore intermediate angles between trunk
and each leg
 Master the Pancake
E6D: Weighted side splits
• Start with modest width to warm up
• Co-contract hamstrings and quadriceps
• Use small movements
• Slide feet apart under control as you feel
muscles lengthening
• Tuck tail under

12. L6: Lying pendulum

• Both legs work hard
• Pull legs apart as well as towards the body
• Use arms to stabilise body
• Actively try to widen legs to the max
• Try to let muscles under stretch relax

13. E7A–E7C: Hanging pancake variations

E7A: Solo
• Make sure weight is fully supported
• Keep legs actively straight
• Arch lower back forwards before lowering
yourself
• Small pulses can be effective
• Lift the chest

E7B: Partner assist

• Support some of partner's weight on thigh
• Pulses are effective
• Cr (1): try to squeeze legs together
• Cr (2): lift chest; try to pull hands away from
bar
• Let body's weight lengthen spine
• Hang, and relax as much as possible
 Master the Pancake
E7C: Pelvic movement variation
• Make sure you have a reserve of grip
strength!
• Tilt pelvis forwards before lowering to your
full depth
• Cr: if needed, same as above

14. E8: Fascial release, and pancake variations

• Force is not necessary
• The key muscles are gracilis and the inner
hamstring (semimembranosus)
• Try bent and straight leg versions
• Partner: gently separate the muscles
• Have a support to hand, to rest chest on

15. E9: Pancake

• Make sure pelvis and trunk move together
• Explore intermediate angles
• Pulses and movements effective
• Check video for partner assistance details
before attempting a deeper position