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Yoga Poses Guide
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Shoulder Pressing

Bhujapidasana

bhoo-jah-PID-AH-sah-nah
Shoulder Pressing
Pose categories
Primary body parts engaged
Muscle Groups
Strengthens shoulders, arms and wrists
Strengthens abdominal muscles
Develops willpower and focus

How to perform shoulder pressing

  1. Begin in a low squat with your feet a little less than shoulder distance wide.
  2. 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.
  3. 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.
  4. Balance in the pose and take slow, deep breaths.
  5. 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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More yoga poses to discover

Shoulder pressing (Bhujapidasana in Sanskrit) is an intermediate yoga pose that belongs to the balancing and core categories. This asana targets abs and biceps and forearms and shoulders and wrists and also involves middle back / lats and triceps and upper back & lower traps muscles. Shoulder pressing stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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