This posture is also called the L sit in modern Gymnastics.
Steps:
- Sit in dandasana with legs together and outstretched in front of the body.
- Place the palms of the hands on the floor on either side of the hips with the fingers pointing forward and the elbows straight
- Adjust the position of the hands, bringing them slightly forward, until the center of gravity is found.
- Inhale and push down with the arms, using the abdominal muscles to lift the hips, legs and feet from the floor.
- In the final position only the palms remain on the floor. The whole body is supported and balanced on the hands alone.
- The legs should be horizontal and straight, the spine may curve slightly.
- Hold the position for as long is comfortable and then slowly lower the hips and legs on the floor.
Beginners tips:
- Try the same posture on a elevated platform, on the edge of the bed or on the arms of the chair. Start with your legs bent, and then try to straighten your leg.
Benefits:
- Strengthens the abdominal organs and muscles, as well as muscles of thigh and arms.
- The muscles of the perineum contract strongly while this posture is performed, automatically inducing vajroli mudra, ashwini mudra, and moola bandha.
Contraindications:
- High blood pressure
- Hernia
- Heart ailments