This class teaches how to move from pancake into middle split efficiently and safely by improving hip rotation, pelvic positioning, and understanding your individual anatomy.
Duration: 60 minutes
Focus:
- Thoracic mobility
- Glute, TFL, quad, adductor, and hamstring release
- Pectineus and gracilis mobility
- Hip internal rotation
- Frog mobility
- Hamstring mobility
- Pancake mechanics
- Pancake to middle split transitions
- Pelvic positioning
- Hip anatomy and alignment
- Active flexibility
Props list: 1 foam roller, 2 yoga blocks, 1 peanut, 1 lacrosse ball (optional), 1 chair/bench