Yoga : Bhujapidasana - how to perform this excercise

 


Bhujapidasana, also known as the Shoulder Pressing Pose, is a yoga asana that emphasizes arm strength, balance, and flexibility. The name comes from the Sanskrit words "Bhuja" (shoulder or arm), "Pida" (pressure), and "Asana" (pose). This intermediate-level pose is part of the Hatha and Ashtanga yoga traditions and is often included in vinyasa flow practices.


The asana strengthens the arms, wrists, and core while enhancing body awareness and concentration. It also opens the hips and stretches the lower back. Due to its balancing nature, it requires practice and mental focus.


How to Perform Bhujapidasana

1. Start in a Squat Position (Malasana):

Begin by squatting with your feet slightly apart and your hands on the floor in front of you.

Keep your heels down and your spine straight.


2. Place Your Hands on the Floor:

Lean forward and place your palms flat on the ground, shoulder-width apart.

Spread your fingers wide for stability.


3. Engage Your Upper Arms:

Bend your elbows slightly and bring your thighs to rest on the back of your upper arms.

Keep your knees close to your shoulders for better balance.


4. Shift Your Weight Forward:

Gradually shift your weight onto your hands, lifting your feet off the ground one at a time.

Engage your core muscles to stabilize the pose.


5. Cross Your Ankles:

Once balanced, cross your ankles in front of you, creating a "lock" to maintain balance.


6. Hold the Pose:

Keep your gaze forward to maintain focus.

Breathe deeply and hold the pose for 5-10 seconds (or as long as comfortable).


7. Release the Pose:

Slowly uncross your ankles and lower your feet back to the floor.

Return to the starting position.


Precautions

Avoid this pose if you have wrist, shoulder, or lower back injuries.

Perform under the guidance of a qualified instructor if you are a beginner.

Warm up your wrists and hips before attempting this pose.

With regular practice, Bhujapidasana improves balance, strength, and flexibility, making it a rewarding addition to your yoga routine.


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