Shoulder-Pressing Pose (Bhujapidasana)

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

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