Now that we’ve been practicing Summer of Core for almost a month (tomorrow is the last day!), we should have a much stronger core than we did when we started.
So I’m throwing in this “L-sit,” bramcharyasana in Sanskrit, which is a true challenge.
When I first attempted this many, many years ago, actually the first time it was suggested to me by my yoga teacher I started laughing. How was I going to get my hips off the ground? My arms were too short! My arms weren’t strong enough! Etc. Etc.
Practice and all is coming, right? As the Ashtanga school guru K. Pattabhi Jois carried as a mantra, I continued to practice this but still could not get my hips to lift off the ground!
Then a teacher introduced the pose with blocks. What an awakening!
With the help of the blocks, I finally lifted my hips off the ground! I could feel the deep core strength needed to control this pose. The use of breath. The slightly tilted upper body position. Things began to unravel to make sense! It’s still a work in progress for me, as I can’t lift my legs off the ground yet. But…it’s coming.
Still, L-sit requires strength. Good thing we’ve been building it up!
Let’s Do It
- Sitting in staff pose, dandasana, legs extended on the floor, sitting up tall, hands alongside the hips.
- Walk your hands about one hand length in front of your hips, finger pointing toward your toes.
- Bring a block under each hand.
- Inhale to lengthen your spine.
- Exhale, draw your belly button up and in and press into the floor with your hands.
- Your hips may or may not lift from the ground.
- If your hips lift off the ground, try also lifting your legs by contracting your quads and pulling your femurs in toward your hip sockets.
- Hold for as long as you can, maintaining your deep breath.
- If you were able to lift your hips from the ground, try it without a block next time!
We’ll practice this in class today 9 a.m. and 4:30 p.m. Join me!