Keep it Horizontal
Maria, Side Star
Instructions
Maria
Flyer | Base | Spotter |
---|---|---|
Present shins and check the placement of the base's feet | Place feet on flyers shins with the shin bone between the big and the second toe and right underneath the knees | Stand on one side of the flyer-base |
Keep straight arms and connect hands with the base | Connect hands with the flyer, keep arms straight while flyer leans in and push up to straight legs, let go of the hands | Spot the hips of the flyer |
Shift weight forward, bend knees and keep them close to the chest (pike) | Point the feet once the flyer is upright | Move with your flyer up, trace the flyer's movement |
Wait until the legs of the base are stable, then slowly get up | Let flyer come down and straighten the arms to receive the flyer's hands | Guide the flyer to bird (or down) by following the hips |
Shift hips forward and tuck the tailbone under | Remove one foot from the shin, wait for the flyer to straighten leg and place foot at the hip bone | |
Point feet and push them towards the ground, legs are engaged | Repeat for the other side to get back to bird | |
Slowly move pelvis back towards the heels and reach for the hands of the base | ||
Keep arms straight and shift weight on one side, straighten the other leg to get to bird |
Side Star
Flyer | Base | Spotter |
---|---|---|
Start from bird | Start from bird | Ask on which side the side star will be done and stand on the side |
Shift weight to one of the base's feet to let base reposition foot | Signalize flyer to shift weight on one side and remove one foot. | Spot the flyers hips from behind |
As soon as the foot is placed, roll into the newly placed foot of the base | Point the toes outwards and place the foot to the side of the hip of the flyer | Give guidance about the alignment of flyer and base |
Stag the hips on top of each other and let the lower leg drop to the floor | Bend the leg where the flyer is on | |
Place the hand on the same side slightly over the base knee with fingers pointing toward the ground, straighten the arm and roll shoulders up | Help the flyer to roll up by straightening the other leg and supporting | |
Keep tension in the core and legs (point toes) and do not arch - backbend | Find balance one one leg and straighten the flyer where the flyer rolled up on | |
Slowly release the second hand and reach towards the sky with this arm | If stable, move the other leg to the ground, either with a bend in the knee or straight | |
Find straightness (look down to your belly and make sure you can see your toes) and stillness (breath) | To get back to brid, reconnect hand and reposition both feet back to the hip bones of the flyer | |
To get out, reconnect hands, roll back with the higher hip side and go back to bird | Help flyer to hook the foot by moving it to the inside of your shin |