Bhujapidasana (Shoulder-Pressing Pose): Preparation and Steps

Bhujapidasana is an arm balance in which the thighs rest high on the upper arms. The pose develops from a deep squat, shoulder placement and controlled lifting.

Preparation

• Practise Malasana with support.
• Warm the wrists in tabletop.
• Use blocks for seated lifting drills.
• Practise shifting weight into the hands while one foot stays grounded.

Steps

1. Begin in a wide squat.
2. Bring the shoulders beneath the thighs.
3. Place the hands behind the heels.
4. Press through the palms and shift weight forward.
5. Lift one foot and then the other.
6. Cross the ankles when balance is steady.
7. Lower the feet slowly to exit.

Modifications

• Use blocks beneath the hands.
• Keep one foot on the floor.
• Practise only the shoulder placement.
• Use a folded blanket in front of the hands.
• Keep the knees bent throughout.

Common mistakes

• Trying to jump into the balance.
• Collapsing into the wrists.
• Holding the breath.
• Crossing the ankles before balance is stable.

Practice limits

Leave the pose when the wrists, elbows, shoulders, hips or hamstrings feel sharply strained. Learn the full balance from a qualified yoga teacher.