L-base to start, while flyer begins at the foot of the base.
Base places feet on the front of flyer's hips.
Flyer remains in a plank and leans forward while the base brings knees to chest, allowing the flyer to fall into their feet. Initiate a Clasped hand grip .
Base extends knees while the flyer keeps their gaze and chest facing forward with shoulders back, like a baby cobra.
Once stable, release at the hands.
Flyer maintains the baby cobra while the base keeps Giving gas .
Base will act as a swivel by pointing toes in one direction, then flexing knees to create a squat motion and turning toes towards the opposite side before extending knees again.
To exit, base and flyer will reconnect hands, while base slightly bends knees until flyer's feet touch the ground.
Form tips
Flyer, keep your chest high by drawing your shoulder blades back ( Shoulder retraction ) and driving your heels slightly up towards the sky.
Base, maintain a Hollow body through the whole exercise.
When swivelling, the base should simply think about pointing their toes from one side to the other, engaging their Core , and lifting their tailbone off the ground to ensure the movement comes from their lumbar spine.
