ASANA
L - Sit · Brahmarcharyasana
Front Body Flexion Arm Balance

A great pose for developing core & lower chest strength as well as overall endurance. L - Sit also engages the hip flexors and pelvic floor muscles strongly while stretching the back side of the body and toning the abdominal and pelvic organs. If forward bending is limited, this pose can be done with bent knees, though as flexibility is sufficient you would reach through the legs and point the feet. Engage the lower abdominals as if to feel your entire legs and pelvis lifting up closer to your rib cage. Keep the legs together. 

Warm Up

General warm ups
Specific warm ups: Forward bends, Plank, Wrist Pumps, Low Boat Pose
Cross legs lifting the pelvis while the feet remain down or can be drawn up as well. Practicing kapalabhati in this position.

Technique

Start by placing the hands close to the legs at a distance between the hips & knees. 
​Exhale to press forward and up lifting the pelvis and legs simultaneously.
Gaze straight forward. On exhales engage the shoulders, chest, and core to stabilize the lift. If necessary bend the elbows slightly to avoid excessive hyper extension.

Contraindications

If you have wrist, elbows, shoulder, or abdominal injuries be very mindful or abstain from practice of L-sit. It is not advised for those with hernia.