Straddle roll-back to Pancake (Reclining Angle Yoga Pose to Wide-Angle Seated Forward Bend, Supta Konasana to Upavistha Konasana)

Technique

1. From a seated position with legs extended in front, lay down on your back.
2. Take the legs up and over.
3. Grab the big toes and take the legs wide, about 90 degrees.
4. Stay for a few breaths.
5. Inhale roll up with straight legs.
6. Land softly on the calves and fold forward in between the legs

Form tips

1. Keep the legs engaged in the lying position and the back as vertical as possible
2. Keep the chin away from the chest in the lying position
3. When rolling up, pull the big toes to slow down the movement

Similar Exercises

• Bent-legs transition Double Toe Hold
• Double Toe Hold
• Embryo in the Womb Pose wrapping the legs
• Embryo in the Womb Pose
• Embryo in the Womb Pose holding the feet

Equipment

• Ground (hands or body)