Technique
- The base lies face up with the arms extended, hands in line with the shoulders, and the knees bent.
- The flyer stands with one foot on each side of the base’s hips, pikes forward, places the hands on the base’s thighs and brings the shoulders to the base’s hands.
- The flyer places one foot on the base’s thigh or knee, then the other, whichever is comfortable for both.
- The flyer slowly lifts one leg at a time into a tuck and, once both are comfortable, opens into a straddle-pike.
- To exit, the flyer brings the feet back to the base’s knees or thighs and steps down one foot at a time.
Form tips
- The base keeps Joint stacking and holds the flyer in their Box, driving the shoulders into the ground.
- The flyer keeps a Hollow body and a posterior Pelvic tilt throughout, managing the weight towards the base’s knees.
- With a strong, controlled pike, the flyer can exit by bringing the feet straight to the ground instead of the base’s thighs.
Muscles
Strength
Secondary
- Serratus anterior
- Chest
Individual muscles
Individual muscles
- Serratus anterior
Equipment
Appears in
Progressions
Supported shoulder stand
Intermediate
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