Flying Pigeon Patterning
arm balance
FLYING PIGEON PATTERNING
Flying Pigeon isn’t created by strength alone. In today’s video, Matt walks us through the sequence of actions that organize the body before the balance even begins. From the initial relationship between the foot and armpit to the coordinated engagements of the hips and supporting leg, every movement prepares us for a more stable and efficient arm balance. When we learn the pattern first, lift becomes a natural consequence instead of the primary goal.
CHROMATIC YOGA
Chromatic Core Curriculum
- 30hr Certification
- For Yoga Teachers, Pilates Instructors, Fitness Trainers, and Chromatic Yoga Teachers
- Anatomically Smart Sequencing
- Masterful Verbal Cues
- Skillful Visual Demonstration
- Self Adjustments
- Elements of Voice
“BOAT PIGEON”
Matt introduces the pattern in what he calls “Boat Pigeon,” beginning seated on the buttocks with one ankle crossing over the opposite knee. Before anything else happens, he encourages us to bring the armpit toward the crossed knee, allowing the spine to flex enough to secure the foot around the arm. This initial setup creates the connection that everything else depends upon. Once the foot is firmly wrapped, the armpit hugs the leg while we gradually lean back to explore balance. At the same time, the standing side hip flexors become active, helping lift and stabilize the supporting leg. For those with greater strength and control, extending the free leg adds another layer of challenge while reinforcing the same foundational mechanics.
WATCH THE VIDEO
FLYING PIGEON PATTERNING: BUILD THE MECHANICS BEFORE THE LIFT
WORK ON THE ENGAGEMENTS
The strength of this pattern comes from the way several muscular actions work together rather than independently. Matt explains that keeping the pinky edge of the foot actively gripping into the arm prevents the connection from becoming passive. At the same time, the back knee squeezes firmly toward the crossed ankle, creating additional security so the foot is less likely to slide away. As we begin leaning forward, pressing down through the front shin creates an upward response that gradually makes the body feel lighter. Rather than relying on momentum, every engagement contributes to distributing effort throughout the entire body, allowing the arm balance to emerge from coordinated action instead of brute strength.
200 HOUR ONLINE TEACHER TRAINING
GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE
- Deepen your yoga practice
- Build confidence speaking in front of groups in person and online
- Learn foundational class structures and templates
- Learn techniques for a wide range of yoga postures
- Get certified and highly qualified to teach yoga
- Yoga Alliance Globally Recognized Certification Program
HAND PLACEMENT IS CRUCIAL
One of Matt’s most practical insights is that even excellent engagements can be limited by poor hand placement. If we attempt to enter the arm balance too early, much of the body’s weight remains over the standing foot, leaving very little opportunity to shift forward. Instead, sitting the buttocks down allows the hands to walk farther in front of the body before leaning into the balance. This forward placement creates the space needed for the centre of gravity to travel over the hands. Matt also notes that positioning the knee higher into the armpit often feels more stable than resting it on the triceps, giving the leg a stronger point of contact while making the balance feel more integrated.
300 HOUR ONLINE TEACHER TRAINING
GET 500 HOUR CERTIFIED AS A MASTER TEACHER
Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!
- Get 500 hour certified
- Learn anatomy, biomechanics, asana techniques
- Expand your teaching skills
- Masterful sequencing and verbal delivery
- Learn meditation and breathwork techniques
- Transformative tools: theming, dharma talks, satsang
BUILD THE PATTERN, FIND THE BALANCE
Flying Pigeon becomes far less intimidating when we stop thinking of it as a single destination and instead recognize it as a sequence of well organized actions. Each adjustment, from securing the foot first to activating the supporting leg, placing the hands intentionally, and coordinating the body’s engagements, contributes to a more balanced and sustainable practice. As these individual pieces become familiar, the transition into the arm balance feels less like a leap of faith and more like the natural result of thoughtful preparation.
Continue to explore biomechanics based progressions like these in Matt’s next 30 Hr in person Chromatic Level I training October 8th – 10th 2026.
The 200 Hr. Teacher Training: Click Here to See the Next Start Date
The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date
Article by Trish Curling
Video Extracted From: Chromatic Yoga 15 Hr. Immersion
ONLINE ANATOMY COURSE
- Accessible, exciting, and easy to learn
- Anatomy and biomechanics for yoga
- Appropriate for both teachers and students
- Learn joint alignment vs pose alignment
- Demystify yoga poses and transitions
- Release aches and pains
- Learn how to avoid common injuries
- Caters to all levels with modifications and props
- 20 hours Continued Education Credits with Yoga Alliance
- 20 hours toward Chromatic Yoga Certification and 300 Hour
- Lifetime access
Continue Learning
Hip Health Masterclass
Hip Health MasterclassmobilityHIP HEALTH MASTERCLASS Strong hips don't simply happen because we spend more time stretching them. They develop through a conversation between mobility and muscular control, where each action teaches the body how to move with greater...
Heart Opening Mechanics
Heart Opening MechanicsbackbendHEART OPENING MECHANICS Heart opening mechanics extend far beyond simply reaching into a backbend. In Chromatic Yoga, Matt reminds us that lasting change begins by teaching the nervous system how individual muscles and joint actions...
Heading To Hanumanasana
Heading To HanumanasanasplitsHEADING TO HANUMANASANA When we're heading to Hanumanasana, it's tempting to believe that deeper flexibility is the only objective. Matt reminds us that while anterior pelvic tilt often helps us access a greater stretch through the hips...
The Road To Dragonfly Pose
The Road To Dragonfly Posearm balanceTHE ROAD TO DRAGONFLY POSE Dragonfly Pose is one of those postures that can seem impossibly complex until we break it into its individual parts. As a revolved arm balance and significant hip opener, it asks for mobility,...
Build Better Joint Support
Build Better Joint Supportankle & kneeBUILD BETTER JOINT SUPPORT Sometimes we focus so heavily on flexibility that we forget our joints also need intelligent strength surrounding them. Matt reminds us that stability is not rigidity. It is the body’s ability to...
Hamstring Strength Options
Hamstring Strength Optionship extensorsHAMSTRING STRENGTH OPTIONS When we think about hamstrings in yoga, most of us immediately think about stretching. Matt reminds us that this powerful muscle group is rarely celebrated for what it is also designed to do: create...
THE FREE TECHNIQUE PACK
When You Subscribe, You Will Get Instant Access to
- the Technique Pack: 15 yoga pose breakdowns
- exclusive online course discounts
- exclusive blogs and videos
0 Comments