Home 9 Yoga Poses 9 Shoulder-Pressing Pose (Bhujapidasana)

Shoulder-Pressing Pose (Bhujapidasana)

The Story Behind the Name:

Bhujapidasana – Shoulder-Pressing Pose (Bhuja-PEE-dah-sa-nah), is advanced standing posture which requires the ability to balance on arms and relies more on balancing skills more than on strength, making it more accessible for students beginning an arm balancing practice.

“Bhujapidasana” consists of three Sanskrit words:

  • “Bhuja” – meaning “arm”/ “shoulder”
  • “Pida” – meaning “pressure”
  • “Asana” — meaning “pose” or “posture”

“Bhujapidasana” could be a simple pose but only with a constant practice someone can get used to the pressure it applies on the shoulders.

In order to mastermind “Bhujapidasana” the practitioner must be patient and perseverance will give him/her the stamina, strength, balance, and will power to master this asana.

Difficulty Level:

  • Advanced

Drishti Point:

  • Nose

Technical details and how to start:

  • Begin in Malasana, or Garland Pose squatting asana. Your feet should be at a bit less than shoulder width apart. Keep your knees wide.
  • Slowly take your arms, one by one, through the legs and place the palms flat on the floor behind the ankles. Fingers face forward.
  • Take your upper arm as high up under the knees as possible. Bend the elbows under to create a shelf.
  • Press firmly into the ground with your hands and slowly lift one foot first, then the other off the mat in front of your forearms.
  • If possible, later on as your practice, lift both feet off the mat and cross at the ankles.
  • Balance in the pose and take slow five deep breaths.

Health Benefits:

  • Strengthens the arms and wrists.
  • Tones the belly.
  • Improves balance.
  • Strengthen the abs, shoulders, back, upper body and mind.
  • Increasing flexibility in the shoulders and developing balance on our hands.
  • Opens the hips.
  • The abdomen gets a good stretch, and therefore, digestion is improved.

Beginner’s tips

  • Squeeze your thighs in against your arms but at the same time keep pressing your arms out against your thighs.
  • Balance equally on both hands.
  • Distribute the weight evenly on each hand.
  • Look up, not down.
  • Be patient.
  • Make sure you warm up before you attempt to do this pose.

Safety Precautions

  • Avoid if you have shoulder, elbow, wrist and low back injuries
  • Avoid this asana even if you suffer from high blood pressure or cervical spondylitis.
  • If you have any medical concerns, talk with your doctor before practicing yoga.

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.

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