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.
Release hands once stable and the flyer will bend their knees to find their ankles with their hands, creating a bow-like shape.
To exit, flyer will release ankles and find the base's hands.
Base will lower flyer until their feet touch the ground.
Form tips
Base and flyer engage the Core .
Flyer will maintain an Arch body position during the entire bow shape.
Base, position the flyer in your Box by keeping your arms and feet squared with your hips and shoulders. Keep Giving gas to help the flyer keep their chest up.
Placement of the base's feet will depend on a variety of factors, so aim for the flyer's hip bones, and find what works for you both!
