How to Do the Shoulder Pressing Pose (Bhujapidasana)

This yoga pose (shoulder pressing pose), is focusing on positioning rather than strength, is essential for beginners practicing arm balance.

shoulder pressing pose

POSE INFORMATION

GENERAL INFO

Name in Sanskrit: Bhujapidasana

Difficulty: Medium

POSE BENEFITS

  • The pose helps to tones the muscles of the belly.
  • It makes the wrists and arms stronger.
  • It enhances core balance.

POSE CAUTIONS

The pose is not fit for individuals with shoulders, lower back, elbows or wrist injuries.

HOW TO PRACTICE THIS ASANA

ONE

Start by squatting. Place your feet and knees wide apart. Lean your body to the front within the inner of the thighs. Positioning the body low, lift your hips up to make your thighs parallel to the floor.

TWO

Ensure that the shoulder and the upper left arm are attached strongly to the back of the left thigh, keeping some distance over the knee. Put the left hand over the floor, towards the exterior edge of the left foot while the fingers are facing forward.

Do the same to the right. Notice how the upper back curves.

THREE

Push the inner of the thighs strongly on the floor and start rocking the weight to the back from your feet over to the hands. Now extend your arms forward while your feet are raised a bit from the floor.

You are not doing this pose with pure strength; you did it by moving your centre of gravity.

FOUR

Press the outside of your arms with the inside of your thighs and place your right ankle on the second ankle. Stare forward. Stay in the position for 30 seconds and then fold your elbows a bit.

Then return the feet to the floor while breathing out.

FIVE

Do this pose again, this time the left ankle will be over the right ankle.

How to do Shoulder Pressing Pose (Virabhadrasana I)

VIDEO INSTRUCTIONS

BEGINNERS TIP

For beginners, to stabilize your body, place a bolster or yoga block under your buttocks as support.

Related Poses

Yoga pose for beginners: The Shoulder-Pressing Pose, is known also as Bhujapidasana in Sanskrit. This pose, focusing on strength, is essential for arm balance.
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