It’s Day 10, and speaking of birds, today’s pose is One Legged King Pigeon (or Half Pigeon) or Eka Pada Rajakapotasana. This pose is a hip opener and a backbend.
If you are a beginner, stick with the regular Pigeon variation. You can prop your hips up on blocks or blankets to keep your hips centered. I find that I can get a lot deeper in this pose with the forward fold variation. Staying upright in One Legged King Pigeon requires a lot of core and pelvic floor strength to not lose balance. Bringing the back foot up is just an option and if you feel any twinge in your low back, you should leave it on the floor. To make it easier, I’ve listed some variations of this pose from easiest to most difficult. Feel free to explore where your body is, and what is best for it:
Pigeon: You can start on blocks, and eventually make you way to the floor.
One Legged King Pigeon: You can leave back leg down, or bring it up for a bind