Triquetra extension switchbacks

Triquetra extension switchbacks combines one hand on an upward-pointing Triquetra while the other hand tracks a clean Extension, with the hands kept very close so the pathways share space. The drill focuses on keeping the arm fully extended so the arm draws a true circle while the poi folds into the Triquetra smoothly, rather than the hand tracing the pattern.

You’ll practise building it from split-time opposites at the pelvis, then timing the swap so the Triquetra and Extension alternate without breaking plane or spacing. Nick Woolsey emphasises moving both hands together and maintaining clear top/bottom positions so the extended poi stays correctly inside/on top during the switch.