Ankle Hang to Foot Lock
Turning into the pole so that is passed across the [...]
Basket Hanging Split
Rotating the hips to the ceiling and adjusting the fabric [...]
Cat’s Cradle
Rotating the correct direction, leading with the glutes.
Pin Up transition to Cross Back
Getting the pole of the fabric in between the knees [...]
Emma Sit transition to Cross Back
Taking both knees UNDER the pole as the body turns.
Cradle to Cross Back
Following the posted foot to unroll with the back wrap.
Cross Back to Arabesque Split
Identify and remove the appropriate foot lock.
Cross Back to Belay
Identify and remove the appropriate foot lock.
Belay Assisted Split
Keeping tension while opening into a split.
