Shoulder Pressing Pose with Block
Bhujapidasana with Block · भुजपीडासन ब्लॉक
Also known as: Supported Bhujapidasana
Shoulder Pressing Pose with Block, also called Supported Bhujapidasana is a classical yoga posture. Its Sanskrit name Bhujapidasana with Block translates word-for-word as: Bhuja (Arm / Shoulder) · Pida (Pressure) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, engage the core and strengthen the wrists. Builds confidence. Gradual strength building. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up. A block can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Makes Bhujapidasana accessible
- Builds confidence
- Gradual strength building
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Place a block under each hand to raise the floor, reducing wrist extension and making the pose accessible when hamstrings are tight. This preserves the length of the spine without compensating in the lower back.
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
How to Practice
1. Place blocks under both hands.
2. Start from Malasana.
3. Shoulders under thighs.
4. Blocks give extra height — easier to lift.
5. Shift weight onto blocks.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bhujapidasana with Block
What is Shoulder Pressing Pose with Block?
Shoulder Pressing Pose with Block, also called Supported Bhujapidasana is a classical yoga posture. Its Sanskrit name Bhujapidasana with Block translates word-for-word as: Bhuja (Arm / Shoulder) · Pida (Pressure) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, engage the core and strengthen the wrists. Builds confidence. Gradual strength building. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up. A block can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Shoulder Pressing Pose with Block?
Makes Bhujapidasana accessible. Builds confidence. Gradual strength building.
Who should avoid Shoulder Pressing Pose with Block?
Avoid this pose if you have: Wrist injuries, Shoulder injuries.
How many steps are in Shoulder Pressing Pose with Block?
Shoulder Pressing Pose with Block is practiced in 10 steps. Place blocks under both hands.
Is Shoulder Pressing Pose with Block suitable for beginners?
Shoulder Pressing Pose with Block is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Shoulder Pressing Pose with Block?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Shoulder Pressing Pose with Block help with?
Shoulder Pressing Pose with Block is therapeutic for: strength.
What poses should I do before Shoulder Pressing Pose with Block?
Prepare with: Bhujapidasana, Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bhujapidasana with Block with other poses