All movesLesson 2 of 5
02. The Trap
Lift · Lower softly · Reset
Animated illustration lesson · captions on · not a filmed coach demonstration
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Form cues
- 1.Stand tall, with your weight balanced over your supporting foot.
- 2.Lift one knee, then lower your foot softly with control.
- 3.Reset and alternate sides. The second flyer also shows a grounded outward-turn variation.
Make it your movement
Lift to a comfortable height and lower softly. Use a stable support if you wobble; do not lock the standing knee.
Choose by comfort and ability, not age alone. Clear your space and start slowly. Stop for pain, dizziness, or chest discomfort; seek urgent medical help for chest pain or severe symptoms. Ask a qualified professional about injuries or health concerns. Illustrations are not a substitute for individual form assessment.