Sit Fly Forwards and Backwards

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Basics:
To go forwards, create a proud chest to catch more wind on the back to generate a forward momentum. You can extend your legs out slightly to catch more wind on your calves, but mainly use your chest.
To go backwards, you want to bring your chest forward so more wind is catching the front part of your chest. You can push your chin out to catch more of the wind. Pull your legs backwards to catch more wind on your shins, but only do this slightly.
Common mistakes
Flattening out of the hips, catching too much of the wind on either the front or back of the chest and letting the wind carry your legs in front of you or behind you too much.
Keys to success
Small calm controlled movements.