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Bramcharyasana- Celibate’s pose – L sit

This posture is also called the L sit in modern Gymnastics.



  1. Sit in dandasana with legs together and outstretched in front of the body.
  2. Place the palms of the hands on the floor on either side of the hips with the fingers pointing forward and the elbows straight
  3. Adjust the position of the hands, bringing them slightly forward, until the center of gravity is found.
  4. Inhale and push down with the arms, using the abdominal muscles to lift the hips, legs and feet from the floor.
  5. In the final position only the palms remain on the floor. The whole body is supported and balanced on the hands alone.
  6. The legs should be horizontal and straight, the spine may curve slightly.
  7. 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.


  1. Strengthens the abdominal organs and muscles, as well as muscles of thigh and arms.
  2. The muscles of the perineum contract strongly while this posture is performed, automatically inducing vajroli mudra, ashwini mudra, and moola bandha.


  1. High blood pressure
  2. Hernia
  3. Heart ailments