3. Plank press
This practice requires the base to lie on the ground, bending their knees with a shoulder-width apart. Next the flyer should stand in front of the base’s feet. The base yogi will lift their legs to put their feet on the hips of the base and arms before their legs gradually straight up.
During this exercise, the flyer should engage their core and reach out their arms in order to form a T shape with their body.
The base should bend their knees so that they can have enough strength to support the flyer’s chest when they lean toward.
On the other hand, the flyer should bend down with their feet kept attached to the ground and their position remained stable and firm.
Then the flyer should gradually get back to the position where they start and this is regarded as one rep of this practice. This practice plays a significant part for the base yogi to get ready to handle the flyer’s weight before the participants move into more advanced postures.