Reverse Bird (also called Back Bird) is the inverse of regular Bird, with the flyer face-up instead of face-down. It challenges the flyer’s core engagement in a different way.
Description
The flyer lies on their back, balanced on the base’s feet at their sacrum/lower back area. Arms and legs extend outward for balance.
Prerequisites
Solid Bird pose Strong core engagement Comfort with back-exposed positions
Step-by-Step Instructions
For the Base:
Lie on back with legs raised
Place feet on flyer’s lower back/sacrum
Hold flyer’s hands for the entry
Slowly extend legs
Release hands when flyer is balanced
For the Flyer
Stand with back to base
Place lower back on base’s feet
Lean back as base supports you
Extend arms and legs for balance
Find your center and breathe
Common Mistakes
Base placing feet too high on back Flyer not engaging core Rushing the hand release
Tips for Success
The balance point is lower than regular Bird Keep strong core engagement throughout Use a spotter until comfortable