How to Do Bhujapidasana
Bhujapidasana, also known as the arm or shoulder press pose, is an intermediate to advanced level movement in yoga. The name of the pose has three different meanings: Bhuja, which means arm / shoulder, Pida, which means pressure, and Asana, which means pose.
Bhujapidasana practice can increase strength in your arms, shoulders, wrists, hands, center, and inner thighs. It also helps improve balance and increases flexibility in the hip joints.
Bhujapidasana is one of the essential poses that you should add to yoga training or perform on your own when your muscles are warm. Bhujapidasana is often introduced before attempting the more advanced Tittibhasana or the firefly pose.
The Bhujapidasana pose challenges your strength and balance. This pose is the first in a series that requires you to support your entire body with your arms and hands.
When done correctly, it can increase strength in the wrists, hands, arms, chest, shoulders, and upper back. It also increases core strength and opens the hips and pelvis. To perform safely, you need flexibility in your hip flexors and hamstrings. As your flexibility increases, you will be able to stay in the pose longer.
You will get the maximum benefit from Bhujapidasana by staying in the position for long periods while practicing deep breathing.
This allows you to focus on balance and stability, while improving strength and endurance in your upper body and hands. Through slow, mindful breathing, you can gradually increase the amount of time you spend in this pose.
Step by step instructions
Stand in a low squat position with your feet slightly shoulder-width apart. Keep your knees wide open.
Bend forward until your torso is between your inner thighs. Your hands will be inside your feet and your elbows will touch the inside of your knees. Your weight will be forward.
Tuck your shoulders under your thighs, placing your hands flat on the floor on the outside of your feet. The heels of the hands should be in line with the heels of the feet.
Press the left arm and shoulder into the left thigh above the knee. The left hand should be resting on the ground.
Press the right arm and shoulder into the right thigh above the knee. Your right hand should be flat on the floor.
When you get to this point, wrap your arms, press your shoulders against your upper thighs, your upper thighs press your arms, and pull your knees toward your shoulders. You should now feel your upper back beginning to round out.
Put the weight on your hands, lie down, and lift your feet off the floor. For an added challenge, cross your ankles.
Stay here and breathe deeply for 30 seconds, or as long as is comfortable for you. When you're ready to return to the starting position, bend your elbows and drop your feet toward the ground.
Safety and precautions
The bhujapidasana pose is generally safe for most fitness levels. However, if you feel discomfort or pain in your wrists, stop. You may not have adequate flexibility in your wrists to perform this movement.
Also, if you have problems with your shoulders, elbows, or lower back, pay attention and address any discomfort or limited range of motion when performing this pose.
If you feel any pain, stop and consider one of the modifications. You should always soften this pose and avoid straining the position. It's normal for this pose to be difficult at first, but you should never feel pain.
Also, if you are pregnant, you should avoid this pose unless your doctor gives you permission. Anyone with high blood pressure should also get permission from the doctor before performing the Bhujapidasana pose.
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