Flying Pigeon

Flying Pigeon is mostly a hip pose until the very last step. The front shin has to sit high on the upper arms, close to the armpits, and that only happens when the hip is open enough to bring the foot across. Students who cannot get the shin high will slide off the shelf and land on their face. The balance itself is a small forward lean of the whole body, with the back leg lifting last.

To balance on the hands with the front shin shelved on the upper arms and the back leg extended, with the hips open and the core engaged.

1. 1Stand in Mountain Pose and cross the right ankle over the left thigh in a figure-four, flexing the right foot to protect the knee.
2. 2Bend the standing knee and fold forward, placing the hands on the floor shoulder-width apart.
3. 3Slide the right shin as high up the back of the upper arms as it will go, with the foot flexed.
4. 4Bend the elbows slightly and lean the weight forward over the hands, lifting the standing foot.
5. 5Extend the left leg straight back and up, with the toes pointing and the leg active.
6. 6Hold for 3 to 5 breaths, then bend the back leg, lower the foot with control and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Front foot stays flexed throughout, protecting the knee.
• •Shin sits high on the upper arm, close to the armpit, not at the elbow.
• •Hands shoulder-width apart, fingers spread, pressing evenly.
• •Gaze slightly forward and the neck long.
• •Back leg straight and level with the hips or lower, never forced higher.

Keep breathing through the lean. Exhale as you shift forward and lift, and avoid holding the breath, which stiffens the whole body and makes the balance harder.

Look at the shelf first. If the shin is low on the arm near the elbow, the hip is not open enough yet, and the student will slide. Check the front foot as well. A relaxed, pointed foot places a twisting load on the knee, and the cue to flex it hard should come before any lean.

Reflect after practising:

• •Keep the front foot flexed at all times, and come out of the figure-four if you feel any knee pain.
• •Place a folded blanket or bolster in front of your face for the first attempts.
• •Practise the shelf with the back foot still on the floor until it feels stable.

Rather than mistakes, you may notice:

• •Warm up the hips with Pigeon Pose, Garland Pose and a figure-four.
• •Practise Crane and Side Crow first to learn the forward lean.
• •Work with the back foot on a block, then lift it in stages.

• •Keep the back foot on the floor with the weight in the hands.
• •Blocks under the hands to lift the floor.
• •Stay in the standing figure-four fold.

• ✓Bend the back leg and lower the foot to the floor with control.
• ✓Release the front leg and fold forward to relieve the hips.
• ✓Rest in Child's Pose to ease the wrists, then repeat on the other side.