Shoulder-Pressing
Maya - Pose Assistant
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Benefits
Shoulder-Pressing Pose (Bhujapidasana) is an advanced arm balance building arm, wrist, and core strength. It deeply opens hips and stretches the upper back as legs wrap tightly around the upper arms, creating the 'shoulder pressure'.
Practice Guide
Start in a squat (Malasana), feet hip-width or wider. Fold torso forward between thighs.
Bend knees deeply. Work shoulders under thighs one at a time, getting thighs high onto backs of upper arms near shoulders.
Place hands firmly on floor, shoulder-width apart, slightly ahead of feet, fingers forward.
Lean weight into hands. Squeeze thighs strongly against upper arms.
Press into hands, engage core, lift feet off floor. Cross ankles in front for stability.
Options: keep elbows bent, or press towards straighter arms, lifting hips. Maintain leg squeeze.
Gaze forward. Hold, breathing. Exit by uncrossing ankles, lowering feet, returning to squat.
Modifications
Use yoga blocks under hands for more lift
Keep feet on floor initially, focus on pressing thighs into arms and lifting hips slightly
Practice lifting one foot at a time
If crossing ankles is difficult, keep feet separate but lifted
Safety Notes
⚠Acute wrist, elbow, or shoulder injuries
⚠Lower back issues (sciatica, disc problems – avoid if painful)
⚠High blood pressure (use caution)
⚠Pregnancy
⚠Very tight hips or hamstrings (use caution and prep)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.