Bhujapidasana (Shoulder-Pressing Pose)


Bhujapidasana takes its name from three Sanskrit words: «Bhuja», which means arm (shoulder), «pida» – pressure, pain, and «asana» – a body position.

Bhujapidasana (shoulder-pressing pose) is as a balance as a power asana, cause’ it requires the availability of basic coordination skills and good-developed shoulders, arms and abdomen muscles.

Bhujapidasana benefits

The positive effect of the regular bhujapidasana practice is the brushes and wrist joints strengthening, the elaboration of the abdominal, back and spine muscles, and the good spine stretching. This asana also trains the coordination and the endurance. There is a strong activation of Manipura chakra on the energetic level.

Bhujapidasana can be used as the backbends compensation, for example after the ushtrasana, urdhva dhanurasana, matsyasana practicing and others.

Bhujapidasana for beginners

The Bhujapidasana technique is simple, but it would be useful to stretch your hands joints and the spine for a deep entrance into the asana. To practice the second goal it can be suitable the performance of any Uttanasana variant,




or Kundalasana.


Well-mastered padahastasana and kundalasana may be as a key for the bhujapidasana entrance and you can practice them in one connection with bhujapidasana.

Bhujapidasana steps

– Put your feet at the shoulder width.
– Bend your knees and then, bending the body forward and lowering the pelvis, make the hips in parallel to the floor.
– Get shoulders in the popliteal cavity as far as possible.


– Put your hands fingers forward behind your feet at shoulder width or slightly wider.


– Move your body weight back, pulling feet off the ground and balancing on hands.



Be careful with wrist joints! The fingers position are STRAGHT FORWARD. In another fingers position it is possible to injury the wrist joints. Also be not afraid to drop the pelvis on the floor. After several falls, the fear overcomes and you become much more confident in that pose.

– Connect feet to the lock.



– Try to straighten your hands as much as possible, lift your head up and relax back muscles, allowing the pelvis “to pull down” the spine.

– Making several breathing cycles, change the feet position in the lock.

– To exit from the asana you need to relax your feet, lead shins back, put your feet on the floor, or then continue with next asana in a training sequence.

For example,

Bhujapidasana to bakasana


Bhujapidasana to astavakrasana


Bhujapidasana to tittibhasana


Bhujapidasana to kurmasana


Bhujapidasana to paschimottanasana


Bhujapidasana for advanced

If you have the required fitness level, you can jump into bhujapidasana from adho mukha svanasana.

Bhujapidasana variations

There are several bhujapidasana modifications.

The described previously bhujapidasana variant is called Bhujapidasana A in ashtanga yoga (Shoulder-Pressing Pose A).

There is also a modification Bhujapidasana B (Shoulder-Pressing Pose B):

• Bend your elbows while practicing the Bhujapidasana A varint, lean your torso forward and place the top of the head on the ground.

Bhujapidasana B (Shoulder-Pressing Pose B)

For trained people there is also a Full expression of Bhujapidasana B:

• Bend your elbows much more, pull the spine forward and put your chin on the ground.

Bhujapidasana B


Bhujapidasana contraindications

People with any wrist, elbow and shoulder joints injuries should practice Bhujapidasana carefully, because the greatest body weight impact is directly in these areas. In addition, who have problems in the lumbar spine should be careful while practicing this asana.

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