1. Star Pose:
How To Do: The base should lie down on the floor on his back. The flyer should stand at the head of the base and hold hands with him. Now, the base should lift his legs off the floor, with the soles of the feet facing upwards towards the sky. Then, the flyer should bend forward and place her shoulders on the base’s feet. The flyer should then lift the hips and feet into the air.
2. Back Bird Pose:
How To Do: The base should start off in the Dandasana or the Staff Pose position. The flyer should face her back to the back of the base’s legs. The base should bend his knees so that the buttocks of the flyer settle snugly onto the soles of his feet.
The flyer should stretch her arms backward with the palms facing outwards and reaching out to the base’s hands. The flyer should bend backward, and the base should straighten the legs, lifting the flyer. The flyer should straighten the left leg and bend the right leg. Also, she should stretch backward in a semi backbend position and let go of the hands with the base so that the flyer can spread the arms out.
3. Front Bird Pose: How To Do: The base should lie down on his back. Keep your legs parallel to each other. Bend your knees and place the soles on the ground. The flyer should stand near the base’s feet. The base should lift his feet and place them on the flyer’s hips. Then, the base should hold the flyer’s arms by her elbows and straighten his legs up in the air, lifting the flyer along. Now, the flyer should balance herself, keeping the toes pointed out. Release the support from the base and raise the arms in a flying position.
4. Whale Pose: How To Do: The base should lie on his back on the ground and raise his legs upwards with the feet facing upwards. The flyer should stand near the shoulder of the base, with the back facing towards the base and feet hip-width apart.
Now, the base should hold the flyer’s ankles and bend her knees towards his chest, making it convenient for the flyer to lean back onto the base’s feet. The base should place the soles of his feet on the flyer’s shoulder, with the length of the feet running downwards onto the shoulder blades and mid-back.
5. Throne Pose: How To Do: The base lies on the floor on his back with the knees bent and soles facing upwards towards the sky. Maintain shoulder-width distance between the feet. The flyer stands in front of the base at the feet. Place the soles of the base on the upper thighs of the flyer and press the length of the foot upwards. The tips of the toes must touch the lower rib cage of the flyer. Now, the base holds the hands of the flyer and straightens his knees, lifting the flyer into the air.
Take the help of a spotter and make the flyer bend her knees and wrap it around the front of the base’s legs. Now, the flyer should lift her torso and let go of the hands of the base. The flyer should now wrap her feet around the calf muscles of the base. The base’s feet should be placed on the mid thighs of the flyer. The flyer should straighten her back, sit straight and spread the arms out.
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