Shoulder PressingSave PDF

Bhujapidasana

bhoo-jah-PID-AH-sah-nah

Pose categories

Balancing, Core

Primary body parts engaged

Abs, Biceps, Forearms, Shoulders, Wrists

Secondary

Middle Back / Lats, Triceps, Upper Back & Lower Traps

Strengthens shoulders, arms and wrists

Strengthens abdominal muscles

Develops willpower and focus

How to perform Shoulder Pressing

Begin in a low squat with your feet a little less than shoulder distance wide.
Lift your bottom and bringing your hands in between your legs, place your hands on the floor behind your feet. Rest the backs of your thighs as high on your upper arms as possible.
Carefully shift your bodyweight back so that your feet lift from the floor. Squeeze your arms with your legs. Hook one ankle over the other. Once you feel balanced, work toward straightening your arms.
Balance in the pose and take slow, deep breaths.
Bend your elbows and release your feet to the floor with an exhale.

Alignment cues

Spread fingers wide
Bring thighs high on upper arms
Hug arms with thighs
Shift body weight back to balance

Modification: Keep your arms bent.

Avoid this pose if you have wrist, arm or shoulder injury.

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Shoulder Pressing (Bhujapidasana in Sanskrit) is an intermediate yoga pose that belongs to the balancing and core categories. This asana targets abs, biceps, forearms, shoulders and wrists, and also involves middle back / lats, triceps and upper back & lower traps muscles. Shoulder pressing strengthens abdominal muscles; strengthens shoulders, arms and wrists and also develops willpower and focus. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

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