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Shoulder-Pressing Pose

Bhujapidasana

bhujapidasana_1.jpg

Step by Step

Squat with your feet a little less than shoulder width apart, knees wide.

Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor.

Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round.

Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by carefully shifting your center of gravity.

Squeeze your outer arms with your inner thighs, and cross your right ankle over your left ankle. Look straight ahead. Hold for 30 seconds, then bend your elbows and lightly release your feet back to the floor with an exhale.

Repeat the pose a second time with the left ankle on top.

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Reader Comments

Kate

My teacher recommended placing a blocking underneath the butt because of the tendency to fall backwards. The block was too unstable for me so I tried the wall instead. I positioned two blocks about six inches away from the wall for my hands, got up in the pose, and then used the wall to stabilize myself. It worked great! Several of the other students in my class tried it too and they found it very helpful.

Cindy

Shannon, I would suggest using two hard blocks to rest your hands on so they can reach.

Erin

I was able to do this pose for the first time today! I could never get my hands all the way down before, as Shannon mentioned. I think the trick that worked for me today was threading one arm back at a time and really making sure it is as far back as you can get it (up on your shoulder) before moving to thread the other arm. I've been afraid before that I would hurt my wrists, but this time it worked and I got my hands flat. Good luck!

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