BH
Bhujapidasana
भुजपीडासन
Advancedseated
Target Muscles
shoulderscorewristship adductorstriceps
Benefits (4)
- + Builds arm and shoulder strength
- + Core engagement
- + Hip flexibility with arm balance
- + Key Ashtanga Primary Series pose
Avoid If (4)
- - Wrist injuries
- - Shoulder injuries
- - Lower back injuries
- - Pregnancy
About
Bhujapidasana (Shoulder Pressing Pose) is an arm balance from a squat, where the thighs press into the upper arms.
Step-by-Step Instructions
1
1. Start from Utkatasana (Chair) or Malasana (Squat).
2
2. Feet shoulder-width — hands on floor between feet.
3
3. Thread shoulders under the knees/thighs.
4
4. Palms flat on the floor, fingers forward.
5
5. Shift weight to the hands — feet slowly lift off.
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6. Cross the feet (ankles locked) — or extend straight.
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7. Arms slightly bent — Chaturanga-like.
8
8. Gaze at the nose. Hold for 3-5 breaths.
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9. Uncross feet, slowly lower back to squat.
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10. Rest in Dandasana.