How To Do The Bhujapidasana And What Are Its Benefits July 28, 2016

Sanskrit: भुजपीडासन; Bhuja – Arm/ Shoulder, Pida – Pressure, Asana – Pose; Pronounced As – Bhuja-PEE-dah-sa-nah

The Shoulder Pressing Pose is known to be simple, yet it is only with practice that you get used to the pressure it exerts on the shoulders. Patience and perseverance will give you the stamina, strength, balance, and will power to master this asana.

Everything You Need To Know About The Bhujapidasana

  1. What You Should Know Before You Do The Bhujapidasana
  2. How To Do The Bhujapidasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of The Shoulder-Pressing Pose
  7. The Science Behind The Bhujapidasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Halasana

It is best to practice yoga early in the morning. In case you cannot wake up early, or have a whole lot of errands to run once you are up, you can practice this asana in the evening. Just make sure your stomach and bowels are empty. It is a good idea to leave a gap of at least four to six hours between your meal and the practice.

Level: Intermediate/ Advanced
Style: Ashtanga Yoga
Duration: 1 to 3 minutes
Repetition: None
Stretches: Abdomen, Thighs, Arms, Shoulders
Strengthens: Arms, Wrists

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How To Do The Bhujapidasana

  1. Begin this asana by squatting. Place your feet at a distance that is slightly lesser than the distance between your shoulders. Keep your knees wide.
  1. Angle your torso such that it faces forward, and place it between the inner thighs. As you lower your torso, your hips must be raised, such that they come in line with the floor.
  1. Place the upper left shoulder as close to the back area of the left thigh, a little above your knees. Once you have done this, place the left hand on the ground next to the outer part of your left foot. Do the same on your right side as well.
  1. This will make your upper back round up.
  1. Now that both your palms firmly press the ground, lift your body, placing its weight on your hands. The lifting happens because of a shift in the center of gravity.
  1. Press the outer part of your arms along with the inner thighs as you place the right ankle over your left ankle. Gaze forward. Hold the pose. Then, bend your elbows and release the pose as you exhale.

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Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

  1. You must avoid this asana if you have injuries in your wrist, elbow, lower back, or shoulder.
  1. Avoid this asana even if you suffer from high blood pressure or cervical spondylitis.

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Beginner’s Tip

As a beginner, it might be hard to get into this pose. If you are attempting this asana but find it hard to keep up your balance, use a block or bolster to support your sitting bones.

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Advanced Pose Variation

As your practice and advance in this pose, you may attempt the full expression of the pose. All you need to do is lean forward so that your chin moves towards the ground. Always remember, you should never rush into the advancement. You will know when you are ready, and then, the progression becomes effortless.

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The Benefits Of The Shoulder-Pressing Pose

These are some amazing benefits of Bhujapidasana.

  1. This asana helps improve a sense of balance and concentration.
  1. It makes the wrists, shoulders, arms, and upper body strong.
  1. The abdomen gets a good stretch, and therefore, digestion is improved.
  1. This asana nourishes the thyroid gland. Therefore, the heart rate is controlled, the nervous system is balanced, and metabolism is regulated.
  1. The blood circulation is improved.
  1. This asana helps relieve stress and headache.

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The Science Behind The Bhujapidasana

This asana is an arm balance, and hence, it requires physical and mental endurance. When you work towards an asana such as this, it is easy to feel cornered and lost. But if you give emphasis to technique and strategy and carefully prepare for this pose, you will find the energy to move slowly and cross the boundaries you have set for yourself. But it needs to be done one breath at a time.

Every time you feel you can’t push further, ask yourself if you are being stopped mentally or physically. If you feel that your body can push, but your mind is stopping you, convince yourself to stay for one more breath. But if you find a physical constraint, back off immediately, and focus on the preparatory poses.

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Preparatory Poses

Bakasana
Baddha Koṇāsana
Mālāsana
Garudasana

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Follow – Up Poses

Adho Mukha Svanasana
Uttanasana
Urdhva Mukha Svanasana

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Now that you know how to do Bhujapidasana, what are you waiting for? Let the binding of the shoulder press release your trapped emotions and inhibitions and set you free.

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  • sunandhasai

    I was able to do this pose for the first time! I could never get my hands all the way down before, as here mentioned. .. but i’ll try to do thanks for share :)

    • amruta

      Hey thanks a lot :) it really helps you a lot and makes your body more flexible.. :)

  • KalpanaMalhotra

    Haha!! its not like embarrassing but i try a lot but i cont keep that pose for 2 sec!! nice artice amruta

    • amruta

      hey kalpana,
      It’s really worth appreciating that you tried practicing this asana. it doesn’t matter for how long you are able to stay in that position. What is important is that you try till you succeed. Practice makes a man perfect!! So keep practicing.. :)

  • Nimrata

    Press our inner hands firmly against the floor and slowly begin to rock your weight back, off & your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by carefully shifting your center of gravity.. really this good asana and also best use for kiddo fight :)

  • Nimrata

    BTW nice article