Shoulder-Pressing Pose

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.
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This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.
Bhujapidasana (Shoulder-Pressing Pose)

Shoulder-Pressing Pose: Step-by-Step Instructions

Step 1

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

See also More Arm Balance Poses

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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

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Pose Information

Sanskrit Name

Bhujapidasana

Pose Level

1

Contraindications and Cautions

Shoulder, elbow, wrist and low back injuries

Preparatory Poses

Garudasana (Eagle Pose)
Malasana (Garland Pose)
Bakasana (Crane Pose)
Baddha Konasana (Bound Angle Pose)

Follow-up Poses

Uttanasana (Standing Forward Bend)
Adho Mukha Svanasana (Downward-Facing Dog)
Urdhva Mukha Svanasana (Upward-Facing Dog)

Beginner's Tip

To secure your balance, support your buttocks on a yoga block or bolster.

Benefits

Strengthens the arms and wrists
Tones the belly
Improves balance