Welcome to Swami Vivekananda Yoga Kendra, where every pose is more than just movement — it’s a journey toward balance, peace, and inner strength.
Today, we’re diving into one of yoga’s cool-looking (and kind of challenging) arm balances — Bhujapidasana, also called Shoulder Pressing Pose. Don’t worry if it looks a bit intimidating — we’ll break it down step by step, explain its benefits, and answer common questions you might have.
Let’s get into it!
What Is Bhujapidasana?
“Bhuja” means arm or shoulder, “pida” means pressure, and “asana” means pose — so, Bhujapidasana literally means Shoulder Pressing Pose.It’s an arm balance where you squeeze your legs around your upper arms, lift your feet off the ground, and balance on your hands. Sounds wild, right? But once you learn the basics, it becomes a fun, strength-building pose that challenges your body and focuses your mind.
How to Do Bhujapidasana – Step-by-Step (Don’t Worry, You Got This!)
Take your time, listen to your body, and make sure you’re warmed up — especially your hips, hamstrings, and wrists.
Steps of Bhujapidasana (Shoulder Pressing Pose)
🧘♂️ Step 1: Start in a Forward Fold
Begin standing with your feet about hip-width apart. Bend forward gently, letting your head hang and your hands rest on the floor.
🧘♂️ Step 2: Bend Your Knees Deeply
Now, lower your hips into a squat-like position while still folding forward. Think of bringing your torso between your thighs.
🧘♂️ Step 3: Slide Your Arms Under Your Legs
Wiggle your shoulders under your thighs and wrap your arms around the back of your legs. It might feel a bit awkward at first — that’s okay!
🧘♂️ Step 4: Plant Your Hands Behind Your Heels
Place your palms flat on the floor, fingers pointing forward. Your hands should be just behind your feet.
🧘♂️ Step 5: Squeeze & Shift Forward
Now, squeeze your legs gently against your upper arms and begin to lean forward. Your feet might feel light — maybe they’re ready to lift!
🧘♂️ Step 6: Cross Your Ankles & Lift Your Feet
Lift one foot, then the other, and try to cross your ankles in front of you. You’re now balancing on your hands — welcome to Bhujapidasana!
🧘♂️ Step 7: Hold & Breathe
Stay here for 3 to 5 deep breaths. Focus on your core, your breath, and your balance. It’s okay to wobble or fall out of it — that’s part of the learning.
🧘♂️ Step 8: Gently Release
Slowly uncross your feet, bring them down, and rest in a forward fold or seated position.
🔸 Tip: If you’re nervous about falling forward, place a soft cushion or folded blanket in front of you for safety and peace of mind.
Why Practice Bhujapidasana? (Benefits That Go Beyond the Pose)
Bhujapidasana isn’t just about building muscles or looking fancy on Instagram. Here’s what it really gives you:
✅ Builds Strength
It works your arms, shoulders, core, and wrists — giving you real, functional strength.
✅ Boosts Focus
You can’t think about your to-do list when you’re balancing like this — it draws your full attention to the present moment.
✅ Opens the Hips
It’s a sneaky hip opener, especially when you work on getting your thighs over your arms.
✅ Builds Confidence
The first time you lift off and balance, it feels amazing. You realize you’re stronger than you thought — and that feeling carries into life.
✅ Improves Body Awareness
You learn how to shift your weight, use your breath, and move with intention.
Want to Learn Bhujapidasana with a Teacher?
We’d love to help you grow in your yoga journey. At Swami Vivekananda Yoga Kendra, we offer in-person and online classes that gently guide you toward poses like Bhujapidasana — in a safe, friendly, and encouraging environment.
🌿 Join our community and experience the strength within you. Your first class is free — why not give it a try? 🌿
Wrapping It Up
Bhujapidasana is more than just a pose — it’s a mini adventure. It teaches patience, builds strength, and connects you to the present moment in a beautiful way. You don’t need to be super flexible or athletic to try it. All you need is an open mind, a little practice, and a willingness to wobble and learn. That’s what yoga is all about.
1. Do I have to be super strong to try Bhujapidasana?
Nope! You’ll build strength as you go. Start with prep poses and go at your own pace. It’s not about perfection — it’s about progress.
2. My wrists hurt when I try arm balances. Is that normal?
A little strain can happen if your wrists aren't used to bearing weight. Warm up properly, spread your fingers wide, and don’t lock your elbows. If pain continues, take a break and try again another day.
3. Can this pose help with anxiety or overthinking?
Yes! Balancing poses naturally demand your full attention, which pulls your mind away from overthinking and brings you into the present. Plus, conscious breathing calms the nervous system.
4. How long will it take me to master it?
It depends! Some people get it in a few weeks, others in a few months. The key is consistent practice and being kind to yourself along the way.
5. What should I work on before trying Bhujapidasana?
Poses like Crow (Bakasana), Malasana (yogi squat), and basic core work will prepare your body. Think of them as stepping stones.
🌟 Ready to Give Bhujapidasana a Try? We’ve Got You! 🌟
At Swami Vivekananda Yoga Kendra, we believe yoga is for every body — whether you’re just starting out or exploring more advanced poses like Bhujapidasana.
If you’re curious, excited, or even a little nervous — that’s the perfect place to begin. Join our supportive community, learn at your own pace, and explore what your body and mind are truly capable of.
🧘♀️ Come practice with us — your first session is absolutely free!
✨ Whether online or in-person, we’ll guide you step-by-step.
👉 Click here to sign up for your free class and let’s take this journey together!
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