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Yoga Postures >> Bhujapidasana (Shoulder-Pressing Pose) Yoga Posture
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How to Do Bhujapidasana (Shoulder-Pressing Pose)
Bhujapidasana (Shoulder-Pressing Pose) is a challenging yoga posture that combines arm strength, core stability, flexibility, and balance. In this pose, the body is supported by the arms while the legs are lifted off the floor. Regular and mindful practice can help develop greater body control and confidence in advanced yoga movements.
Steps to Perform Bhujapidasana
- Begin in Malasana (Garland Pose) with your feet parallel and approximately hip-width apart. Keep your toes firmly resting on the floor.
- Place your elbows beneath the abdomen and position them along the inner sides of the knees.
- Inhale and gently press the elbows outward while keeping them supported on the floor. Feel a deep stretch along the inner thighs.
- Open the thighs gently and relax the hips. Exhale and place your palms firmly on the floor in front of you.
- Press the palms into the floor and lift the thorax (chest) upward. Move the chest toward the thighs while maintaining stability.
- Hold this position for 3-4 breaths, pressing the arms downward while extending the lower back upward. Keep the shoulders and chest actively stretched.
- Bring the knees closer toward the armpits (axilla). Shift your body weight onto your hands and position the bent knees around the upper arms.
- Take a few steady breaths and gradually transfer more body weight onto the arms.
- Inhale and press firmly through the wrists and arms while drawing the abdominal muscles inward. Exhale and lift both feet off the floor together.
- Continue with slow, controlled breathing and lift the body upward while gradually straightening the arms.
- Once you achieve balance in Bhujapidasana, extend the legs forward as much as comfortable. Keep your gaze straight ahead to help maintain balance.
- Begin by holding the pose for 1-2 breaths and gradually increase the duration to 4-6 breaths with regular practice.
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Benefits of Bhujapidasana (Shoulder-Pressing Pose)
Strengthens the core and chest muscles.
Builds strength in the arms and forearms.
Supports better back posture and spinal alignment.
Improves body balance and coordination.
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Indications
Bhujapidasana may be practiced to support:
Better flexibility of the arms and forearms.
Promotes healthy digestion.
Improves flexibility in the back and waist.
Better overall body balance and coordination.
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Contraindications and Precautions
Avoid or practice Bhujapidasana only under appropriate guidance if you have:
Arthritis or other physical conditions that may make the posture difficult or uncomfortable.
Recently undergone abdominal surgery or are in the postnatal period.
Leg injuries or significant lower-body pain.
Shoulder, arm, or forearm injuries.
Difficulty supporting body weight through the wrists or arms.
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Who Can Practice Bhujapidasana?
Bhujapidasana is an advanced yoga posture and is generally more suitable for adults from around 18 to 50 years of age.
This yoga posture can be practiced according to an individual's strength, flexibility, fitness level, and yoga experience.
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Who Should Avoid Bhujapidasana?
Older adults, particularly those above 60-70 years, unless the pose is specifically recommended and supervised by a qualified yoga instructor.
Pregnant women should avoid this advanced arm-balancing posture.
People with the injuries or conditions listed under the contraindications should avoid the pose until appropriately cleared or advised.
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Final Pose Picture
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