Welcome to Day 9 of the November #YogaWithTFM 10-Day Challenge! Today’s pose is One-Legged King Pigeon or Eka Pada Rajakapotasana. 

See the video below for a tutorial on how to get into One-Legged King Pigeon, and keep in mind these three tips:

1. Props! Use a block if your hips are tight, use a strap to work the overhand grip.

2. Keep your abdominal muscles engaged to protect your low back.

3. Make sure to open up your quadriceps and front body before trying any of the variations shown in the video below.

Please remember to warm up before participating in any challenge.  If you would like to practice with us, download our 24-minute Backbends Practice class here.