Shoulder-Pressing Pose - Bhujapidasana
Bhujapidasana, also known as the arm-pressure or Shoulder-Pressing Pose, is an intermediate-to-advanced level move in yoga. The name of the pose comes from three different meanings: Bhuja, which means arm/shoulder, Pida, which means pressure, and Asana, which means pose.
Shoulder-Pressing Pose Basics
- Targets: Hands, wrists, elbows, arms, shoulders, upper back, hips, and core
- Equipment Needed: Yoga mat and blocks (optional)
- Difficulty: Advanced, Intermediate
- By Type: Arm Balance Yoga Poses, Balancing Yoga Poses, Strengthening Yoga Poses
- Body Position: Forward Bend Yoga Poses
Benefits and Contraindications
Stretches the shoulders, triceps, and hip flexors
Tones and stimulates abdominals organs
Strengthens the upper spine musculature
Lengthens the spinal musculature and gluteals
Opens the pelvis and hips
High blood pressure
Photo poses in different angles
Modifications, Props and Tips
Shoulder-Pressing Pose is very challenging Asana, so don’t challenge yourself until you become perfect in basic Asana. Once you are comfortable with basic level Asana, and then try this with the support of your sitting bones, bolster or block. At first attempt, it seems hard to get into Bhujapidasana but once are ready try doing the following:
- Keep the abdominals firm and press through the shoulders for support.
- Squeeze the thighs together and press through the palms to extend the arms. Keep the shoulders engaged.
- Be cautious of the low spine and hips. Do not strain.
- Bind the feet together by wrapping one ankle on top of the other.
Frequently Asked Questions
Do yourself a favor and ignore the yoga snobs – using a cork yoga block...
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