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Cues for Shoulder-Pressing Pose (Bhujapidasana)
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- Begin in a soft Uttanasana with the feet slightly turned out and the knees a bit bent
- Take the right hand through the legs and clasp the right calf, placing the right shoulder behind the right knee
- Pin the right knee into the midline and place the right hand on the floor behind the right heel with the fingers pointing forward
- Repeat the same process on the left side
- Once both shoulders are behind the knees, grip the outer shoulders with the knees
- Reaching the chest forward and pinning the elbows into the midline, carefully lower the buttocks onto the backs of the upper arms
- Keep the weight forward and start to inch the feet towards each other in front of the hands
- Once they are close together, lift the feet and cross the ankles
- Hold for 5-10 breaths and then either release to the floor or open into Tittibhasa