Sanskrit Name: Bhujapidasana (भुजपीडासन)
English Name: Shoulder-Pressing Pose
Type of Yoga: Ashtanga Yoga
Level of Yoga: Advanced / Intermediate
Duration: As per your capability or 30 to 60 seconds
Target Area: Thighs, Abdomen, Shoulders, Arms
Strengthens: Wrists, Arms
Bhujapidasana is a very interesting posture. Looking at its currency you may find that it requires strong arms for its practice, but it is not. For the successful practice of this posture, it is important to have balance in your body. Its practice will give you confidence, as well as a strong body and better machinery. So, let’s check out Bhujapidasana (Shoulder-Pressing Pose) in details below.
Table of Contents
What Does It Mean By Bhujapidasana?
The term Bhujapidasana has come from three Sanskrit language words
Where the first word is “Bhuja (भुज)”, which means “Arm or Shoulder”
The second word is “Pida (पीडा)”, which means “Pressure”
And the third word is “Asana (आसन)”, which means “Yoga Pose”
Altogether the yoga asana is called Shoulder-Pressing Pose in English. This seat can be a bit daunting in the beginning but its regular practice makes it easy. In this asana, the balance of the body is kept on hands. To maintain this, both balance and power are required.
This posture is great to relieve mental stress. Doing this strengthens your shoulders and upper body. Bhujapidasana also improves blood circulation. Let us know the method, benefits, and precautions for doing Bhujapidasana (Shoulder-Pressing Pose).
Preparatory Poses of Bhujapidasana (Shoulder Pressing Pose):
- Bakasana (वकासन) or Crow Pose
- Baddha Konasana (बद्ध कोणासन) or Bound angle pose or Butterfly Pose
- Malasana (मलासन) or Garland Pose
- Garudasana (गरुड़ासन) or Eagle Pose
Method of Doing Bhujapidasana (Shoulder Pressing Pose):
- At first, sit in a squat posture to start this asana
- Place the feet at a certain distance but make sure that the distance is somewhat lesser as compared to the distance between the shoulders
- Now keep the knees as wide as possible
- Angle the torso in such a way that it faces frontward, and then place your between your inner thighs
- When you lower the torso, the hips should be raised, so that your hips come in the line with the ground
- Place your right shoulder as near to the back of the right thighs, a little above the knees
- When you have reached this position, place your right hand on the floor next to your outer part of the right foot
- Then do the exact same thing on the left side
- This will certainly make the upper back is round up
- Then firmly press the floor with your both palms
- Now lift the body, and place your body weight on the arms
- Press the external part of the arms along with your innermost thighs when you place your left ankle over the right ankle or the vice versa
- Set your eyes in front of you
- Hold the posture for about 30 to 60 seconds or as per your capacity
- Then, exhaling, release the posture
Beginner’s Tips:
If you are facing difficulty in raising your back then you can place a yoga block to support the sitting bone
In case your palms are hurting due to the practice of this asana then you can a soft folded blanket under your arms
If you are facing any difficulty while or after practicing this asana then you must consult a yoga expert immediately.
Follow-up Poses of Bhujapidasana (Shoulder Pressing Pose):
- Adho Mukha Svanasana (अधोमुख श्वान आसन) or Downward-Facing Dog Pose
- Padahastasana/Uttanasana (पादहस्तासन/उत्तानासन) or Standing Forward Bend
- Urdhva Mukha Svanasana (ऊर्ध्व मुख श्वानासन) or Upward Facing Dog Pose
Precautions to Bhujapidasana (Shoulder Pressing Pose):
If you have any kind of injury on the wrist, shoulder, elbows, and lower back, then do not practice this asana
In case you have problems with cervical spondylitis, do not even try this posture
If there is a difficulty while doing this posture then do not do this asana
In case there is any wound in the shoulder, the wrist, and then do not do this seat
Even if you are suffering from high blood pressure, do not do this asana
Benefits of Bhujapidasana (Shoulder Pressing Pose):
- By doing Bhujapidasana, the balance of the body increases and the body becomes resilient
- With regular practice of Shoulder Pressing Pose, the forces of the wrists and arms get strength
- This asana strengthens the bones and gives them strength
- Bhujapidasana helps in improving balance and concentration
- This posture nourishes the thyroid gland, hence the heart rate is controlled, the nervous system is balanced and the metabolic process is regular
- It provides strength to the hands
- Shoulder Pressing Pose makes the cells flexible and strong so that many kinds of activities are easy
- It improves muscle of the stomach and removes excessive fat
- By doing this asana, control of your body becomes intact and concentration also increases
- Practicing this strengthens your wrists, hands and your upper body
- By doing this, you get a strain in your abdomen, which helps improve your digestion
- It promotes your metabolism
- By practicing Bhujapidasana, your blood circulation is even better
- With regular practice of Bhujapidasana, your nervous system gets controlled
- Its practice also helps to cure your headache
- Practicing this asana increases your confidence
- It enhances the balance in the body
