Shoulder Pressing Pose - Bhujapidasana
About Shoulder Pressing Pose
This asana may look complicated, but it is actually a very fun pose to practice! It is also referred to as the arm balance pose. Successfully executing the pose depends on finding that critical balancing point with your buttocks and your feet. Be sure to practice some stretches and warm up poses before attempting the shoulder pressing pose.
Step by Step Instructions
Now that your yoga mat is in place and you are mentally and physically ready, let’s get started.
- Squat on your mat with your knees wide open and feet positioned at a shoulder length distance.
- Now lean forward, tilting your upper body forward between your inner thighs. Lift your hips up, so that your thighs rest almost parallel to the mat.
- Thread your left arm under the left thigh and place your hand on the floor with your fingers pointing towards the front. Repeat this sequence with the right arm.
- Press firmly against the yoga mat and begin to shift your body weight onto your hands. Then slowly straighten your arms and allow your feet to lift off the mat.
- Press your outer arms against your inner thighs as you cross your right ankle over your left.
- Maintain this pose for 30 seconds to 1 minute, as you gaze straight ahead and focus on deep breathing.
- Lower your body onto the floor to exit the pose. Repeat the entire sequence except this time cross your left ankle over the right in step 5.
Health Benefits of Shoulder Pressing Pose
The shoulder pressing pose holds numerous benefits for your body!
- Tones and strengthens the abdominal muscles.
- Enhances the body’s sense of core balance and stability.
- Strengthens the arms, shoulders and wrists.
- A great pose for stamina and endurance.
Things to Remember!
Individuals with shoulder, lower back, elbow and wrist injuries should consult their health practitioners before attempting the shoulder pressing pose. Beginners can place yoga blocks under their buttocks for additional support.