Once the basic poses are mastered, you can connect them to create sequences. It’s worth practicing the individual transitions first, and once you’ve got those down, you can link them together to complete the full sequence.
The exercise consists of 4 elements and 4 transitions. Bird, bird on hands, hanging bird, shoulderstand with ankle holds, and the closing element of the exercise is again a bird.
This sequence is presented by Partner Acrobatics. They stop at every pose and hold it nicely, so it is easy to read and remember, a lovely exercise.
If you scroll down, you will find the transitions described one by one.
Used poses
Bird (Free bird, no hands)
If you managed to do the front plank pose, then this can be the next challenge.The base “gives a tip” by slightly lifting his foot …
Bird on hands – Handbird
The base holds the flyer in bird position on his outstretched arms. There are several ways to get into this pose, watch the videos. Flyer: …
Hanging Bird
The flyer holds the bird pose between the legs of the base, holding on to the sole of the base with her hands. The base …
Shoulderstand with ankle holds
Base: holds his thumb parallel to his other fingers, with his arms positioned vertically. Flyer: keeps her body straight and vertical, with her arms fully …
Used transitions
From Bird to Bird on hands
Bird to Bird on Hands: It looks simple, but it’s not.As the flyer, you have only one key job: stay tight like a board.For the …
From Bird on hands to Hanging bird
This transition is easy to perform and is a good choice once you have a stable Bird on hands pose. The flyer reaches back with …
From Hanging bird to Shoulderstand with ankle holds
It is worth starting this exercise when you can do both poses stably. Base holds the flyer’s shoulder, flyer holds the base’s sole with outstretched …
From Shoulderstand with ankle holds to Bird
This is a very important foundational transition that you will definitely learn as a beginner. If you’re the flyer: Since you’re holding the base’s ankles, …
