Yoga: Bhujapidasana - Steps to perform this excercise

 


Bhujapidasana: Introduction

Bhujapidasana, also known as "Shoulder-Pressing Pose," is an intermediate-level yoga asana that combines strength, balance, and flexibility. The name is derived from Sanskrit, where "Bhuja" means shoulder or arm, "Pida" means pressure, and "Asana" means pose. This posture engages the core, arms, and shoulders while improving focus and coordination. It is a part of Hatha Yoga and often practiced in Ashtanga Yoga sequences.

Bhujapidasana is not only a physical challenge but also promotes mental stability and concentration. It strengthens the wrists, tones the abdominal muscles, and helps in achieving a sense of equilibrium.


How to Perform Bhujapidasana

1. Begin in a Squat Position (Malasana):

Start by squatting with your feet hip-width apart.

Place your palms on the ground in front of you, shoulder-width apart, with fingers spread wide for balance.


2. Position the Arms:

Lean forward slightly and slide your arms underneath your thighs.

The back of your thighs should rest on the upper arms (above the elbows).


3. Shift Your Weight:

Gradually lean forward, transferring your body weight onto your hands.

Keep your gaze focused forward to maintain balance.


4. Lift the Feet:

Once balanced on your hands, bring your feet off the ground.

Cross your ankles in front of you for added stability.


5. Hold the Pose:

Engage your core and keep your shoulders lifted to avoid collapsing.

Hold the pose for 5–10 breaths or as long as comfortable.


6. Release the Pose:

Slowly lower your feet back to the ground.

Return to a squatting position and relax.


Tips for Beginners

Warm up with hip-opening stretches like Butterfly Pose (Baddha Konasana) or Garland Pose (Malasana).

Practice proper wrist alignment to avoid strain.

Use yoga blocks under your hands for extra support initially.


Contraindications

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


Pregnant individuals should not attempt this pose.


Consistent practice will improve strength and balance, making it easier to perform Bhujapidasana with ease and confidence.


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