Pose 1 (Beginner): One-Legged King Pigeon — Eka Pada Rajakapotanasa
"This is an intense hip opener that is suitable for students of all levels. If I could practice only one pose for the rest of my life, it would be pigeon! Begin in downward-facing dog and lift the right leg, bending the knee and gently opening the hip. Allow the raised leg to gently swing between the hands, landing the knee just behind the right hand. Flex the right foot and bring it as close to the left hand as is comfortable. Now, start to settle down into the hips, making sure the left foot is in a straight line behind the left buttocks (try not to let the leg splay out to the left, which it will try to naturally do). Take a moment to feel that the hip is squared off to the front of the mat (not giving in to either side), and then, if you are up for it, you can start walking the hands forward and bring your upper body to the mat (leading with your chin to maintain a flat back.) For practitioners with sore knees, you can modify by sitting all the way down down on the hip (of the front leg) and bending the back leg slightly so the inner surface of the knee lies on the ground. Breathe deeply into the right hip for at least 10 breaths, and repeat on the left side."

Photographed by Justin Namon