Pancake stretch

Sit with your legs wide and fold forward from the hips to stretch the adductors and hamstrings and open up the hips.

How to do it

1. 01Sit on the floor with your legs spread as wide as is comfortable, knees and toes pointing up.
2. 02Sit up tall; sit on the edge of a folded cushion if your back rounds.
3. 03Fold forward from the hips, walking your hands out along the floor with a long back and your chest leading.
4. 04Stop at a moderate stretch in your inner thighs and hamstrings, never a sharp pain.
5. 05Breathe slowly and deeply, relaxing and folding a little further with each exhale.

Common mistakes

• Knees and toes rolling inward as you fold — keep your kneecaps pointing up.
• Rounding the back to get your head lower — hinge from the hips and lead with your chest.
• Spreading so wide it hurts your knees or groin — bring your legs in until you feel it only in the muscles.