Foot-supported L-sit

Press your hips off the floor on straight arms while your heels stay down, training the triceps, abs and shoulder depression — the first step toward the L-sit.

How to do it

1. 01Sit with your legs straight and together and your hands on the floor right beside your hips, fingers pointing toward your feet; yoga blocks or parallettes work too.
2. 02Lock your elbows and push the floor away, pulling your shoulders down away from your ears to lift your hips.
3. 03Keep your heels on the floor and your legs straight, squeezing your thighs and abs.
4. 04Breathe steadily throughout the hold, then lower your hips gently.

Common mistakes

• Shrugging with a shortened neck — push the floor away and pull your shoulders down.
• Bent elbows — lock your arms; if your wrists complain, use yoga blocks or grip parallettes.
• Holding your breath — keep breathing in short, steady breaths.

In the L-sit progression

1. 1Foot-supported L-sit
2. 2Tuck L-sit
3. 3One-leg L-sit
4. 4L-sit

Standard to move on: 3 sets × 30s, two sessions in a row.