AdvancedseatedWith Props (1)
Bhujapidasana
भुजपीडासन
Bhujapidasana (Shoulder Pressing Pose) is an arm balance from a squat, where the thighs press into the upper arms.
Anatomy Involved
Benefits
- Builds arm and shoulder strength
- Core engagement
- Hip flexibility with arm balance
- Key Ashtanga Primary Series pose
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Shoulder injuries
- Lower back injuries
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Bhujapidasana (Shoulder Pressing Pose) is an arm balance from a squat, where the thighs press into the upper arms.
How to Practice
1. Start from Utkatasana (Chair) or Malasana (Squat).
2. Feet shoulder-width — hands on floor between feet.
3. Thread shoulders under the knees/thighs.
4. Palms flat on the floor, fingers forward.
5. Shift weight to the hands — feet slowly lift off.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Bhujapidasana
What is Bhujapidasana?
Bhujapidasana (Shoulder Pressing Pose) is an arm balance from a squat, where the thighs press into the upper arms.
What are the benefits of Bhujapidasana?
Builds arm and shoulder strength. Core engagement. Hip flexibility with arm balance. Key Ashtanga Primary Series pose.
Who should avoid Bhujapidasana?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, Lower back injuries, Pregnancy.
How many steps are in Bhujapidasana?
Bhujapidasana is practiced in 10 steps. Start from Utkatasana (Chair) or Malasana (Squat).
Is Bhujapidasana suitable for beginners?
Bhujapidasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Bhujapidasana help with?
Bhujapidasana is therapeutic for: strength.
What poses should I do before Bhujapidasana?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bhujapidasana with other poses