Bhujapidasana (Shoulder Pressing Pose): Steps, Benefits & Who Should Not Do It

Shoulder Pressing Pose, or Bhujapidasana, is a challenging yet rewarding arm balance that requires strength, flexibility, and focus. This pose, often seen as an advanced posture in yoga practice, involves balancing your body on your upper arms while lifting your feet off the ground. Bhujapidasana is not just about physical strength but also about mental concentration and balance.

The term Bhujapidasana comes from Sanskrit:

• "Bhuja" means arm or shoulder

• "Pida" means pressure or weight

• "Asana" means pose

So, Bhujapidasana literally translates to "shoulder pressing pose," reflecting the pose's physical action of pressing the shoulders or upper arms against the legs to create the necessary support and balance.

Bhujapidasana is pronounced as "Bhoo-jah-pee-DAH-suh-nuh." Breaking it down:

• Bhuja: "Bhoo-jah"

• Pida: "Pee-dah"

• Asana: "Ah-suh-nuh"

Anatomy of Shoulder Pressing Pose (Bhujapidasana)

Bhujapidasana engages various parts of the body, including:

• Arms and Shoulders: Provide support and balance.

• Wrists: Bear much of the body's weight.

• Core: Stabilizes and lifts the body.

• Hips and Thighs: Squeeze inwards to maintain the pose.

• Hamstrings: Flexible hamstrings aid in positioning the legs over the shoulders.

How to Perform Bhujapidasana (Shoulder-Pressing Pose)

1. Begin in a squatting position with feet slightly wider than hip-width apart, toes pointing slightly outwards.

2. Place the palms on the floor shoulder-width apart, fingers pointing forward.

3. Inhale deeply and shift your weight forward, engaging the core.

4. As you exhale, bend your elbows and bring the knees high up on the triceps (as close to the armpits as possible).

5. Lean slightly forward and lift one foot off the ground, then the other, coming into a balancing position with both feet off the floor.

6. Gently squeeze the legs around the arms for stability.

7. Hold for a few breaths, maintaining your balance and focus.

8. To release, slowly lower the feet back to the floor and return to the squatting position.

When to Do It

Bhujapidasana is best practiced in the morning on an empty stomach or later in the day, at least four to six hours after a meal. Warm up your body before attempting this intense pose.

Preparatory Poses

Prepare your body for Bhujapidasana with poses like

1. Malasana (Garland Pose)

2. Bakasana (Crow Pose)

3. Supta Baddha Konasana (Reclining Bound Angle Pose)
   

Follow-Up Poses

After mastering Bhujapidasana, you can move into other arm-balancing poses like Eka Pada Koundinyasana (One-Legged Sage Koundinya Pose) or Astavakrasana (Eight-Angle Pose).

Chakra

Bhujapidasana activates and balances the Manipura chakra, awakening your inner strength, willpower, and self-confidence.

Mantra for this Pose

While in Bhujapidasana, you can repeat the mantra "Om Namah Shivaya" to harness the powerful energy within and remain focused during the pose.

Om Namah Shivaya

Alignment Cues

• Keep the palms firmly grounded, distributing the weight evenly.

• Hug the knees tightly to the triceps for stability.

• Engage the core to support the pose.

• Lift the chest slightly to avoid rounding the upper back.

• Find a focal point to maintain balance and concentration.

Duration of Hold

As a challenging pose, holding Bhujapidasana for 20-30 seconds is a great accomplishment. Gradually increase the duration as you build strength and confidence.

Drishti

Focus your gaze on a fixed point in front of you to steady your balance and mind.

Physical & Spiritual Awareness

In Bhujapidasana, feel the strength of your body and the unwavering determination within. Embrace the present moment and connect with your inner power.

Beginners’ Tips

• Start with preparatory poses to build the necessary strength and flexibility.

• Use blocks under your hands for added height and support.

• Focus on engaging your core and maintaining balance, even if your feet don’t lift initially.

• Practice near a wall for additional support and confidence.

Who Should Not Do It

Avoid this pose if you have:

• Wrist, shoulder, or elbow injuries.

• Carpal tunnel syndrome.

• Lower back issues.

• High blood pressure.

Who Should Do It

Bhujapidasana is ideal for:

• Those looking to enhance upper body strength.

• Yogis aims to improve core stability.

• Practitioners seeking to challenge their balance and coordination.

• Individuals wanting to deepen their arm balance practice.

Benefits of Bhujapidasana (Shoulder-Pressing Pose)

1. Arm Strength: Builds incredible strength in the arms, shoulders, and wrists.

2. Core Activation: Engages and tones the core muscles, supporting the spine.

3. Hip Flexibility: Increases flexibility in the hip flexors and groins.

4. Balancing Act: Enhances balance and concentration.

5. Full-Body Workout: Strengthens the entire body, from the arms to the legs.

Variations of Shoulder Pressing Pose (Bhujapidasana)

• Half Bhujapidasana: Keep one foot on the ground while the other lifts.

• Crossed-Ankle Variation: Cross your ankles in front of you once lifted.

• Easier Variation: Place a block under your feet for support and stability.

Modifications for Shoulder Pressing Pose (Bhujapidasana)

• Use Props: Place blocks under your hands for added height.

• Wall Support: Practice near a wall to prevent falling forward.

• Bend Elbows Slightly: If straightening your arms fully is challenging, keep a slight bend.

Common Mistakes

• Collapsing the chest: Keep your chest open and lifted.

• Flaring elbows: Keep your elbows in line and not splayed out.

• Losing core engagement: Ensure your core remains tight for stability.

• Overextending: Don’t push too hard; find your balance gradually.

Safety and Precautions

• Warm up properly before attempting Bhujapidasana.

• Listen to your body and avoid pushing into pain.

• Practice under the guidance of an experienced instructor if you're new to arm balances.

• Be mindful of wrist strain and avoid holding the pose for too long initially.

Additional Preparation Tips

• Direction to Face

Face east during your practice. Traditionally, the East is considered the direction of new beginnings and enlightenment, aligning with the empowering nature of Bhujapidasana.

• What to Wear

Wear comfortable, form-fitting yoga attire that allows free movement. Avoid loose clothing that may interfere with balance and grip.

• Suitable Place and Essential Oil or Fragrance

Choose a calm, clutter-free space for practice. Essential oils like peppermint or eucalyptus can invigorate the senses and enhance focus.

• Music for This Pose

Opt for soothing, instrumental music that promotes concentration and calmness. Nature sounds or gentle acoustic melodies are excellent choices.

Embracing the journey of Bhujapidasana is not just about mastering a challenging yoga pose; it’s about discovering the balance between strength and grace, effort and ease. Whether you’re just starting out or looking to deepen your practice, Shoulder Pressing Pose invites you to explore your limits, trust in your abilities, and celebrate your inner strength. Remember, every moment on the mat is an opportunity to learn and grow.

Seated Yoga Pose Library

Happy yoga-ing, everyone!

Namaste!

Read More: Deepening Your Yoga Journey: Types of Yoga Styles Explored

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