Special note on L7 – Pancake preparation session

As we did with the Squat and Shoulder programs, plan on working your way through three or four of the Limbering elements (in this program L1–L6) every second or third day (depending on how sore you are!). But we want to suggest a way of using L7 for particular purposes.

We recommend that you do L7 some time in the first week of your Pancake practice, and then reserve L7 for repeating in 4–6 week's time – this way you'll be able to see which of the Limbering elements and stretching Exercises have been effective for you (because those aspects that the preparation session talks to will be easier to do) and you'll feel this immediately. And at the same time, you will become very aware of the parts that have not loosened as quickly, and these should be what you focus on in your Exercise sessions. Using L7 this way, and only doing the Exercises that target your tight areas, will speed your progress enormously.

The whole point of the format of the Mastery Course is to find out what are the tight lines in your body – because these are what are stopping you doing the full pose – and working on these is the most efficient use of your time. Don't forget that the Forums have dedicated areas to these poses.

Special note on L4 – Pike preparation session

As we did with the Squat and Shoulder programs, plan on working your way through three or four of the Limbering elements (in this program L1–L3) every second or third day (depending on how sore you are!). But we want to suggest a way of using L4 for particular purposes.

We recommend that you do L7 some time in the first week of your Pancake practice, and then reserve L4 for repeating in 4–6 week's time – this way you'll be able to see which of the Limbering elements and stretching Exercises have been effective for you (because those aspects that the preparation session talks to will be easier to do) and you'll feel this immediately. And at the same time, you will become very aware of the parts that have not loosened as quickly, and these should be what you focus on in your Exercise sessions. Using L4 this way, and only doing the Exercises that target your tight areas, will speed your progress enormously.

The whole point of the format of the Mastery Course is to find out what are the tight lines in your body – because these are what are stopping you doing the full pose – and working on these is the most efficient use of your time. Don't forget that the Forums have dedicated areas to these poses.