Basic SittingBeginner
Shoulder-Pressing Pose
Bhujapidasana
Shoulder-Pressing Pose threads the legs over the upper arms and lifts the hips, squeezing the shoulders like a firm harness.
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How to Perform
- 1
From a wide squat, slide shoulders under the thighs and plant palms beside the feet with fingers forward.
- 2
Grip the ankles or calves to draw the thighs as high onto the upper arms as possible, then set hands firmly shoulder-width.
- 3
Lean forward, bend elbows slightly, and squeeze inner thighs toward the shoulders to create a strong clamp.
- 4
On an exhale lift the feet, crossing the ankles in front of the shins as hips rise and arms straighten.
- 5
Hold for 3–5 breaths, then uncross the ankles, lower the feet softly, and rest.
Benefits
- Builds exceptional strength in wrists, arms, and core.
- Tones abdominal organs through compact compression.
- Improves hip and hamstring mobility while boosting confidence.
Alignment Cues
- Shoulders stay broad away from ears
- Elbows bend back rather than flaring outward
- Spine rounds evenly as hips lift
- Gaze forward to keep momentum controlled
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist, elbow, or shoulder injury
- • Pregnancy
Recommended Props
BlocksBlanketStrap