Long Holds03/03
Long-hold adductor and hamstring opener.
Pancake Fold
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Progression · 3 weeks
- 01
Sit with legs wide apart, toes pointing up.
- 02
Fold forward from the hips, not the lower back.
- 03
Rest forearms or chest on a bolster if needed.
- 04
Breathe slowly. Resist the urge to bounce.
Watch for
Round at the hips, not by hunching the lower back.