Trust, Lift, Repeat.

Individual Warm-Up Exercises (Weeks 1-2)

Both partners should prepare with stretches focusing on hamstrings, hips, shoulders, and wrists. Include dynamic stretches like lunges, shoulder rolls, and cat-cow to increase flexibility and prevent injury.

Strength Training (Weeks 1-2)

Base: Focus on building core and leg strength with exercises like planks, squats, and bridge holds (3 sets of 10-15 reps). Flyer: Work on upper body and core strength with hollow-body holds, handstands against the wall, and planks (3 sets of 20-30 seconds).

Practice Trust and Connection (Weeks 1-2)

Begin with simple trust exercises, like standing behind your partner and catching them in a gentle trust fall. This builds a foundation of confidence and connection.

Bird Pose (Front Plank) (Weeks 3-4)

Base: Lie on your back with your legs bent at 90 degrees. Hold the flyer’s hips as they lean forward and balance on your feet. Flyer: Keep your body straight and core engaged, balancing with arms outstretched. Hold for 10-20 seconds, switching roles if possible.

Throne Pose (Weeks 3-4)

Base: Lie on your back and position the flyer’s seated hips over your feet. Extend your legs and hold their hands for support as they balance in a seated position. Flyer: Sit tall and engage your core to stay balanced.

Star Pose (Weeks 3-4)

Base: From bird pose, grip the flyer’s shoulders and gently lift their torso upward as they balance on your feet. Flyer: Engage your core and keep your arms and legs extended in a star shape.

From Bird to Throne (Weeks 5-6)

Base: Slowly bend your knees to bring the flyer into a seated position while supporting their balance with your hands. Flyer: Stay steady as you transition, focusing on core engagement.

From Throne to Star (Weeks 5-6)

Base: Shift your grip from the flyer’s hands to their shoulders as you lift their torso upward with your feet. Flyer: Extend your arms and legs outward as you transition into the star pose.

Smooth Transitions (Weeks 5-6)

Practice combining poses into short flows, focusing on clear communication and steady movements. Keep sessions short to avoid fatigue and maintain precision.

Flow Sequences (Weeks 7-8)

Create a sequence of poses, like Bird → Throne → Star → Back to Bird. Repeat the sequence smoothly and slowly, aiming for balance and grace.

Learn Simple L-Basing Transitions (Weeks 7-8)

Add dynamic moves, like the flyer shifting weight or performing gentle spins in poses. Start slow and prioritize communication.

Experiment with New Poses (Weeks 7-8)

Introduce more advanced moves, like the Side Star or Foot-to-Foot balances, only when both partners feel ready.