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So You Want to Pancake

You’re probably here because you were either looking for the recipe to make pancakes or you want to learn how to do the Pancake Pose. Lucky you, we have both…

Continue reading to learn the 4 stretches which will help you to achieve the Pancake Pose.

The Pancake Pose, or the Straddle Splits or Wide-Angle Seated Forward Bend or Upavistha Konasana … whatever you want to call it, is one of the greatest hip openers in yoga. We love this pose so much because of the wide range of benefits it comes with: straightens the spine, relaxes the brain, stimulates the abdominal organs, treats arthritis, sciatica and detoxes the kidneys, … just to list a few. Yes, it is challenging to achieve this pose and will take a lot of practice and time. However with consistency of doing the right stretches, you will be able to stretch into this pose and benefit greatly from it and from the process of getting there.

Frog Pose (Mandukasana)


This would be the first pose in this stretching series to get into. It’s simple enough: come to all fours, move from resting on your hands to resting on your forearms. Then slowly move your knees apart and lower your hips and pelvis down towards the ground. Stay is this position for 10 – 15 breaths. Deep breath in, slowly breathe out.

  • Helps to calm and re-focus the mind
  • Increases self-awareness as it promotes flow of consciousness, mindfulness, insight, and intuition within.
  • Opens the chest and shoulders
  • Improves postures
  • Helps with menstrual cramps
  • Strengthens the back muscles
  • Improves circulation in the hips and thighs
  • Stimulates the digestive system
  • Relieves stress anxiety, and mild depression

Reclining Bound Angle Pose (Supta Baddha Konasana)


A restorative posture that can be modified for any level of hip and groin resistance. Stay in this pose anywhere from 5 to 10 minutes to slowly relieve the resistance from the hip and groin. Don’t put too much effort in pushing the knees towards the ground as it will cause the groins, belly and back and harden.

  • Stimulates abdominal organs like the ovaries and prostate glands, bladder, and kidneys
  • Stimulates the heart and improves general circulation
  • Stretches the inner thighs, groins, and knees
  • Helps relieve the symptoms of stress, milk depression, menstruation and menopause.

Butterfly Pose (Baddha Konasana)


Another hip opening pose is the Butterfly Pose, also known as the Bound Angle Pose. While in this pose, do not force your knees down. Instead release the heads of the thigh bones toward the floor, which will help your knees to follow. Stay in this position for 1 – 5 minutes. Deep breath in, slowly breathe out.

  • Stimulates abdominal organs, ovaries and prostate gland, badder, and kidneys
  • Stimulates the heart and improves general circulation
  • Stretches the inner thighs, groins, and knees
  • Helps relieve mild depression, anxiety, and fatigue
  • Soothes menstrual discomfort and sciatica
  • Helps relieve the symptoms of menopause
  • Therapeutic for flat feet, high blood pressure, infertility, and asthma
  • Help ease childbirth if practiced consistently until late pregnancy

The Straddle Splits + The Pancake Pose


Finally, weeks and months of consistently stretching your hips, hamstrings, and inner groin muscles, you are finally ready for a Straddle Split. Do not try this pose until your body feels comfortable. By slowly getting into this pose, you will be able to break through the strain of your hamstrings and inner groin muscles.

  • Promotes forgiveness and acceptance
  • Releases negative emotions such as fear and guilt
  • Improves circulation tot he abdominal and pelvic region
  • Stretches and strengthens the spine


Thank you for reading this blog. We hope that you find it useful and practical. Please practice safely, in yoga (if even your mind is ready) your body takes time to break into the poses that require breaking the resistance of your body. Take your time!

Brough to you by, Lotus & Poses 

This entry was posted in: yoga
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Lotus & Poses creates blogs, contents, and great activewear to inspire and empower you to adopt a mindful and healthy lifestyle through the practice of yoga and meditation.

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