Bhujapidasana (Shoulder Pressing Pose)

Bhujapidasana (Boo-jah-pi-dah-sana), is a pose that looks a lot more difficult that it really is. This pose is not one which relies on strength, but rather, its a matter of finding that balancing point with your feet and your bum!

For beginners, I’d recommend getting into this pose with lots of hip opening and groin stretching poses. For those of you who wish to strengthen your wrists for other balancing poses such as handstands and  advanced side plank poses, this is also a great way to build up your endurance and wrist power.

If you have any injuries on your wrists, elbow, shoulder or lower back, I’d recommend that you practice this pose with caution. Always start slow, and progress only when your body gives you the green light. Or better yet, avoid doing this pose until you have safely strengthened your weak points. This will be a good time to train your ego to listen to your body!

Getting into the pose…

1) Squat with your feet shoulder width apart, knees wide.

2) Tilt your torso forward between your inner thighs. Scoot your left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round.

3) Press your hands firmly against the floor and slowly begin to rock your weight back and forth, playing with the movement of weight on your hands. Once you feel stable, you can try lifting your feet off the floor, one at a time, and coming onto your hands.

4) As you straighten your arms, your feet will lift lightly off floor, not by brute strength, but by shifting your center of gravity.

5) Squeeze your outer arms with your inner thighs, and cross your right ankle over your left ankle. Look straight ahead. Hold for 30 seconds, then bend your elbows and lightly release your feet back to the floor with an exhale.

6) Repeat the pose a second time with the left ankle on top.