Bhujapidasana (भुजपीडासन)

Bhujapidasana (भुजपीडासन), or Shoulder-Pressing Pose, is an advanced arm-balancing yoga posture. The name comes from the Sanskrit words “bhuja” (arm or shoulder), “pida” (pressure), and “asana” (posture). The pose gets its name from the pressure of the inner thighs on the upper arms and shoulders.

How to do Bhujapidasana

How to Do Bhujapidasana A
Bhujapidasana A is the initial entry into the pose.

  1. Preparation:
    Begin in a squatting position (like Malasana) with your feet a little wider than hip-width apart. Lean your torso forward between your thighs.
  2. Getting Set:
    Place your palms on the floor beside your feet, with your fingers pointing forward.
  3. Positioning the Legs:
    Bring your shoulders and upper arms as high as possible under your thighs, just above your knees. Squeeze your inner thighs tightly against your outer upper arms.
  4. Lifting:
    Press firmly into your hands, engage your core, and begin to shift your weight forward. As you do, lift your feet off the floor.
  5. Finding Balance:
    Once your feet are off the ground, cross your right ankle over your left (or vice-versa). Keep your feet lifted and the squeeze between your thighs and arms strong. Gaze forward.
  6. Holding the Pose:
    Hold for a few breaths, focusing on your balance and core engagement. To exit, uncross your ankles and gently lower your feet back to the floor.

How to Do Bhujapidasana B

Bhujapidasana B is a deeper expression of the pose, moving from the initial arm balance into a forward fold with the chin touching the ground.

  1. From Bhujapidasana A:
     Start in a stable Bhujapidasana A with your ankles crossed and feet lifted.
  2. Lowering the Body:
    Exhale slowly and begin to bend your elbows, lowering your body toward the floor. Keep your elbows tucked in and pointed backward.
  3. Reaching Forward:
    As you lower, pitch your shoulders and torso forward. Continue to squeeze your thighs against your arms.
  4. The Final Position:
    The goal is to bring your chin to the floor, or as close as you can, without losing your balance or putting all your weight on your chin. Your feet will naturally move backward as you lower your torso forward.
  5. Exiting the Pose:
    To come out of the pose, press into your hands, straighten your arms, and lift your chin and torso back up to Bhujapidasana A. From there, lower your feet to the floor.

Benefits of Bhujapidasana

  • Upper Body Strength:
    This pose is a powerful builder of strength in the arms, shoulders, wrists, and hands. It also tones the triceps and biceps.
  • Core Engagement:
    It requires a strong and engaged core to lift and stabilize the body, which helps to tone the abdominal muscles.
  • Hip Mobility and Flexibility:
    Bhujapidasana helps to stretch and open the hips and groins, increasing flexibility.
  • Improved Balance and Concentration:
    Holding this arm balance demands intense focus and mental clarity, which translates to better balance and concentration.
  • Stimulates Organs:
    The pressure on the abdomen can stimulate and tone the digestive and reproductive organs.

Contraindications of Bhujapidasana

Avoid or modify this pose if you have:

  • Injuries:
    Any wrist, elbow, shoulder, neck, or lower back injuries. The pose puts significant pressure on these areas.
  • High Blood Pressure or Migraines:
    The inverted and compressed nature of the pose can be unsafe for individuals with these conditions.
  • Carpal Tunnel Syndrome or Arthritis:
    The intense pressure on the wrists can exacerbate these conditions.
  • Pregnancy:
    This pose is not recommended for pregnant women due to the compression of the abdomen and the demands on balance.
  • Weak Joints or General Weakness:
    This pose requires a solid foundation of strength and flexibility. It is not for beginners and should be practiced only after sufficient preparation.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Arms and Shoulders:
The deltoids, triceps, and biceps are all highly active to support and stabilize the body’s weight. The serratus anterior is engaged to protract the shoulder blades, providing stability.

Core:
The rectus abdominis and transverse abdominis are key to lifting the hips and keeping the body in a compact, stable shape.

Legs:
The hip flexors, hamstrings, and inner thigh muscles (adductors) are crucial for lifting the legs and squeezing them against the arms.

Wrists and Hands:
The muscles of the hands and forearms are engaged to press firmly into the ground and protect the wrist joints.