Intermediateseated

Elephant Trunk Pose

Dwi Hasta Bhujasana · द्वि हस्त भुजासन

Also known as: Dwi Hasta Bhujasana · Both Hands Arm Pressure

DwiTwo·HastaHands·BhujaArm·AsanaPose

Elephant Trunk Pose, also called Dwi Hasta Bhujasana is a classical yoga posture. Its Sanskrit name Dwi Hasta Bhujasana translates word-for-word as: Dwi (Two) · Hasta (Hands) · Bhuja (Arm) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Core and hip flexor strength. Leads to tittibhasana. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

3

Builds arm balance foundation
Core and hip flexor strength
Leads to Tittibhasana
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

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.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

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

strength

Pose Type

arm balance

Body Focus

upper bodycore

Focus Areas

strengthbalance

Yoga Styles

ashtangavinyasa

When to Practice

peak pose

Position

seated

Practice Flow

Staff Pose

Baddha Konasana

Adho Mukha Virasana (Child's Pose)

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Squat in Malasana.

2

2. Place hands behind feet, palms on floor.

3

3. Thighs rest on upper arms.

4

4. Shift weight onto hands.

5

5. Lift feet off floor — extend forward.

5 more steps remaining

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Frequently Asked Questions

Common questions about Dwi Hasta Bhujasana

What is Elephant Trunk Pose?

Elephant Trunk Pose, also called Dwi Hasta Bhujasana is a classical yoga posture. Its Sanskrit name Dwi Hasta Bhujasana translates word-for-word as: Dwi (Two) · Hasta (Hands) · Bhuja (Arm) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Core and hip flexor strength. Leads to tittibhasana. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of Elephant Trunk Pose?

Builds arm balance foundation. Core and hip flexor strength. Leads to Tittibhasana.

Who should avoid Elephant Trunk Pose?

Avoid this pose if you have: Wrist injuries, Shoulder injuries.

How many steps are in Elephant Trunk Pose?

Elephant Trunk Pose is practiced in 10 steps. Squat in Malasana.

Is Elephant Trunk Pose suitable for beginners?

Elephant Trunk Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What conditions does Elephant Trunk Pose help with?

Elephant Trunk Pose is therapeutic for: strength.

What poses should I do before Elephant Trunk Pose?

Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.