Ever tried getting off the floor without using your hands—and realized it’s way harder than it looks?
That’s exactly why I created one of my favorite mobility nuggets, Pancakes & Waffles. This hands-free floor-to-stand movement trains your hips, core, and coordination in a way that translates directly to real-world strength and mobility.
Getting up and down from the floor isn’t just a mobility challenge—it’s a marker of independence, body awareness, and long-term strength.
Most people don’t think about it until they need it, but having the ability to rise safely and efficiently can make daily life easier and more confident.
It’s appropriate for all levels and it happens to be inversion-free, making it accessible to many.
Why Pancakes & Waffles Matters
- Builds functional, real-world strength without any equipment
- Improves hip mobility and flexibility
- Strengthens your core for better stability and control
- Supports balance and independence for longevity-focused movement
How to Try Pancakes & Waffles
Start seated in a wide straddle, hands behind your head. Fold forward with control, keeping your spine long—no plopping! Come back up tall, swivel both legs into a “W” shape, then push through your shins to rise to kneeling with arms extended forward. Reverse the movement to return to the starting position. Switch sides and repeat.
This move may look simple, but it demands coordination, power, and body awareness. With practice, you’ll notice your hips and core feeling stronger and more capable.
Let’s try it together and see how your body responds—you might just find this spicy little mobility nugget is as satisfying as it is challenging
🔗 Try my other hip focused classes:
Yoga for Tight Hips (Beginner Friendly)
Vinyasa Flow for Strong and Healthy Hips
No Standing Yoga Flow to Open the Hips