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Step 1
Spread your legs so that they are shoulder distance apart.
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Step 2
Draw your knees up until they are at a 90-degree angle. Align your heels directly underneath your knees. Keep your feet flat and point your toes straight ahead.
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Step 3
Keep your hips at a 90-degree angle. Sit upright with your back straight as if a string was pulling your head straight up.
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Step 4
Draw your shoulder blades together to create lift in your upper back.
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Step 5
Lift your arms up, keeping them at head level. Pressing down with your arms causes your torso to lean forward and you will backslide.
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Step 6
Practice controlling your speed by adjusting your knees and back once you have mastered the basic position. You can also learn how to turn while in the sit fly position by pointing your hands and feet in the direction you want to move.











