Bhujapidasana (Shoulder Pressing Pose)
Bhujapidasana (Shoulder Pressing Pose) is another excellent balancing Yoga pose a lot like Kakasana (Crow Pose) or Bakasana (Crane Pose) only slightly more advanced. In this pose, you go further up than you would in the other two, pressing more into your shoulders. Although a little painful to start with – the name does justice to the pose – with time and patience you will find it easy and enjoyable, even. In Sanskrit, the word
“Bhuja” means “arm” and “pida” means “pain”, so, don’t be surprised if this hurts a little, in the beginning. And yet, for all that, the pose is surprisingly simple and easy once you’ve really got the hang of it. All it calls for is a bit of strength, stamina, balance and loads of patience and will power.
How to do the Shoulder Pressing Pose
1. To start the pose, sit on your heels keeping your feet slightly less than shoulder width apart. Spread your knees as wide as you can.
2. Lean your body forward between your upper thighs. Now, keep your trunk low and lift your hips till your thighs are almost parallel to the floor. Take care, at this stage itself, not to bend forward too much as to topple forward.
3. Snuggle your upper right arm and shoulder as much as possible beneath the back of your right thigh just on top of your knee, and rest your right hand on the mat at the outer edge of your right foot. Your fingers should be pointing forward. Next, repeat the same on your left. Your upper back will arch, automatically, as you do this.
4. Now, firmly press your inner hands into the mat and, little by little, start to rock your weight back and forth, off your feet and onto your wrists and palms. When you straighten your arms, you will see your feet gradually rise up and lightly heave off mat. Don’t force yourself to do this; rather, shift your center of gravity, slowly and carefully.
5. With your inner thighs, squeeze your outer arms and cross your left ankle over your right ankle. Gaze straight ahead and hold the pose for 30 seconds. Now, bend your elbows and gently drop your feet back to the floor with a deep exhalation.
6. Do the pose again, this time with your right ankle on top.
Benefits of Bhujapidasana
- Strengthens the wrists and arms
- Tones up the belly
- Great for improving concentration, balance and will power
- Best avoid in case of injuries to the elbow, wrist shoulder or lower back