Invert With EaseBALANCEINVERT WITH EASE Feeling good upside down begins before our feet ever leave the floor. It comes from knowing that we have prepared the body well enough to make choices once gravity changes the conversation. In today’s video, Matt helps us invert...
Flying Pigeon Patterning
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.
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"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.
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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.
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Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!
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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.
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Article by Trish Curling
Video Extracted From: Chromatic Yoga 15 Hr. Immersion
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