Keep it Horizontal
Throne, Whale
Instructions
Throne
Flyer | Base | Spotter |
---|---|---|
Start from bird | Start from bird | Stand on one side of the flyer-base |
Shift weigth onto one side, use the arms | Signalize flyer which side to shift weight onto | Stand on the side where weight is shifted to |
Lift the opposite leg and move the knee towards the chest | Lower the flyer slightly to better reach the correct position | Keep the hands hovering at the hips |
Present the back of your thigh/but cheek to the base | Place toes close to the buttock and try to find the sit bones | Make sure to not block the movements of the legs of flyer-base |
As soon as the foot of the base touches the sit bone, shift weight onto this side | Release the second foot as soon as the flyer is stable on the other side | As soon as flyer sits upright, switch to the back and spot the hips |
Sit upright and place feet on base shine | Lower flyer down and help to find an upright position | Let them find the sweet spot |
Keep the knees bend as if sitting on a chair | Straighten the legs and take flyers feet into hands, straighten arms | Stand in godess pose and move along the flyer towards the front |
Whale
Flyer | Base | Spotter |
---|---|---|
Start from throne | Start from throne | Move to one side of the flyer-base |
Engage the core a lot, straighten the legs and shift weight onto one side, then slowly start to lean back | Lower the flyer slightly down, reposition one foot closer to the center of the flyer and release the other foot | Straighten one arm underneath the flyer at the back |
Shift weight onto the other side where foot is still at sit bone | Keep the arms stable and straighten the loose leg to reach the flyers shoulder blades | Keep the second arm over the hips of the flyer |
As soon as you feel the toes of the base at the shoulder blades, start to lean backwards more | Place the toes on to the shoulder blades | |
Straighten the legs | Release the second foot when first foot is placed firmly on the shoulder blades | |
Help the base to switch the hand grip by slightly shifting the weight from one to other side | Switch hand grip from heels to ankles, straighten the arms and legs (might not be 90 degrees) |