Bird, Free Bird, Bow

Bird

Flyer	Base	Spotter
Stand upright like a standing plank	Do a weight test with every new body before lifting up	Hover over the hips with both hands
Engage your legs and your back, roll shoulders up	Feet are parallel to each other and are placed on the hip bone of the flyer	Stand on one side of the flyer
Tuck the tail bone	Keep the lower back on the ground	Give guidance and help with the balance
Straighten the arms	Straighten the arms, don't bend them as you enter	Stay close to flyer
Look to the front	Look up and lengthen the neck, keep shoulders on the ground	Only touch when flyer-base out of balance
Turn fingers to the front	Turn fingers to the outside	Spot the shoulder of the flyer
	Keep ankles over the hips (90 degrees alignment)	Let them find the sweet spot and check alignment

Flyer	Base	Spotter
Lift the gaze to the front	Point the toes like you want to push the gas pedal	Move one arm to the shoulder of the flyer
Roll the shoulders back and engage the lower back	Keep the hands as a plattform, release fingers
Let go of the hands when balanced	Only let go of hands when flyer is stable
Lift the feet up	Flyer decides when to let go, not base
Lift the arms and keep them alongside the body
Engage the whole body

Flyer	Base	Spotter
Bend one knee	Point toes more when flyer reaches for the ankle	Straighten both arms and move them under the flyer
Grab the ankle from the outside with one hand	Keep hands up to support spotting	One arm is in the front underneath the belly of the flyer, spotting the shoulders
Slowly bend the other knee and grab the other ankle	Flex feet again when flyer found position and starts backbending	The other arms is in the back underneath the legs
Push into the hands with ankles	Keep ankles over your hips, lower back is firmly grounded
Lift the shoulders, open the chest	Once flyer is in bow, soften the feet
Breath slowly and deeply and do not panic