By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
thiraisorgam thiraisorgam
  • Home
  • Wellness
  • Fitness
  • Diabetes
  • Reproductive Health
Reading: How to stretch pancakes (sitting wide front folding)
Thirai SorgamThirai Sorgam
Search
  • Home
  • Wellness
  • Fitness
  • Diabetes
  • Reproductive Health
© 2025 All Rights reserved | Powered by Thiraisorgam
Thirai Sorgam > Fitness > How to stretch pancakes (sitting wide front folding)
Fitness

How to stretch pancakes (sitting wide front folding)

May 17, 2025 3 Min Read
Share
How to stretch pancakes (sitting wide front folding)
SHARE

The front fold of the wide feet, commonly known as pancake stretches, is a basic pose that shows serious flexibility when fully expressed. It is also known as the Sanskrit name Upavishta Konasana,This posture provides deep stretching in the waist, gro diameter, hamstrings and waist.

Here are some tips on how to do it with the right form and how to make it easier or more difficult:

Sitting wide front fold (pancake stretch): Step-by-step instructions

  • Sit on the floor with your legs stretched out, and open as much as you can without straining. Your knees and toes should point directly to the ceiling and you need to bend your feet.
  • It brings your consciousness to your pelvis and notices the tendency to tilt backwards. If so, try to shift your weight forward towards your pubic bone.
  • Without rounding your spine, start walking your hands forward along the floor between your legs, hiking your hips rather than your hips.
  • Walk forward as much as possible, hold your breath and grab the smooth cycle 5-10 times, and inhale the large muscles.
  • Slowly return to your upright position and use your hands under the back of your knees to hold your feet together.

How to make pancake stretching easier

Sitting on the floor with straight feet is extremely difficult for many people. This is mainly due to tension in the hamstrings and lower back. Fortunately, pancake stretches have changes and variations to make them accessible to beginners with limited flexibility.

  • Sit on a yoga block or folded blanket. This helps to tilt the pelvis forward.
  • Sit your feet further away. This change often creates a degree of freedom that extends forward.
  • Loop the belt around each foot to give yourself something to hold. Now, focus on tilting forward and lifting your chest towards the ceiling.
See also  How much rest between sets during strength training?

How to stretch pancakes more strongly

If this pose is “too easy”, it could be an extraordinary amount of mobility or very bent. Make sure you are sitting directly on the sitting bone and keep your pelvis in a neutral position rather than an forward tilt. As a general rule, the Bendibody often needs to address stability rather than mobility with this sitting forward bend.

  • Add a lateral stretch. Without losing the root action on one leg, we work on folding it over the other leg and lifting and stretching the torso. This adds stretch to the other side of the waist by introducing a twisted element.

Benefits of pancake stretching

  • Stretch the hamstrings, adductor muscles and lower back.
  • Activates core muscle tissue.
  • Strengthen spinal erection.

TAGGED:Fitness
Share This Article
Facebook Twitter Copy Link
Previous Article The Ketogenic Diet and Diabetes The Ketogenic Diet and Diabetes: The Definitive Guide
Next Article Amber Heard welcomes twins after fertility challenges, announces news on Mother’s Day Amber Heard welcomes twins after fertility challenges, announces news on Mother’s Day
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

latest

15 Energizing Whole Grains You Should Add to Your Diet

15 Energizing Whole Grains You Should Add to Your Diet

Looking for a natural way to improve your energy levels throughout the…

Thirai Sorgam 15 Min Read
Is Grapefruit Good for People Living With Diabetes?

Is Grapefruit Good for People Living With Diabetes?

Grapefruit is known for its slightly sweet and slightly bitter taste and…

Thirai Sorgam 10 Min Read
12 Creative Ways to Transform Your Yard with Pool Landscaping

12 Creative Ways to Transform Your Yard with Pool Landscaping

A beautiful pool area is more than just water or tiles. The…

Thirai Sorgam 11 Min Read
The World's Largest Stretches: Instructions, Tips, and Changes

The World’s Largest Stretches: Instructions, Tips, and Changes

Dynamic warmth has many outstanding stretches, but you can prepare yourself for…

Thirai Sorgam 9 Min Read
How Diabetes Affects Life Expectancy

How Diabetes Affects Life Expectancy

If you are recently diagnosed with diabetes, you may feel scared, confused…

Thirai Sorgam 14 Min Read
14 Best Foods for Improving Digestion and Gut Health

14 Best Foods for Improving Digestion and Gut Health

Maintaining a healthy digestive system is key to overall well-being. The right…

Thirai Sorgam 10 Min Read

You Might Also Like

How to do a crab walk exercise
Fitness

How to do a crab walk exercise

If you are the MVP of the elementary school "club…

5 Min Read
How to Roll Up Pilates
Fitness

How to Roll Up Pilates

Pilates rollups are one of those sneaky strength moves. It…

8 Min Read
Soon June 10: 25-minute speed train by Joel Freeman
Fitness

Coming on June 10th: 25-minute speed train by Joel Freeman

If you are trying to exercise but haven't seen the…

9 Min Read
How to sit and do front bends (Pasimotanasana) in yoga
Fitness

How to sit and do front bends (Pasimotanasana) in yoga

As a yoga teacher and naturally flexible person, people say…

8 Min Read
thiraisorgam thiraisorgam
thiraisorgam thiraisorgam

Our mission is to provide reliable and up-to-date information to help our readers make informed decisions about their well-being.

Editor's Picks

Is Stevia a Healthy Sugar Alternative for People with Diabetes?
Amber Heard welcomes twins after fertility challenges, announces news on Mother’s Day
Walking Lunge: Instructions, Tips, Benefits
Intermittent Fasting With Type 1 Diabetes

Follow Us on Socials

We use social media to react to breaking news, update supporters and share information

Facebook Twitter Telegram
  • About Us
  • Contact Us
  • Disclaimer
  • Privacy Policy
  • Terms of Service
Reading: How to stretch pancakes (sitting wide front folding)
© 2025 All Rights reserved | Powered by Thiraisorgam
Welcome Back!

Sign in to your account

Lost your password?