Shoulder pressing pose (Bhujapidasana in Sanskrit) is an arm balance pose. This is an advanced asana that requires arm strength and balance, as you will be balancing your body on your arms.
This asana offers several benefits. Shoulder pressing pose helps to strengthen the arms and wrists, improves flexibility and balance, and tones the abdominal muscles. While this pose offers many benefits and most intermediate and advanced students can perform this asana, there are some precautions. If you have injuries or health conditions involving the wrists, elbow, back or shoulder, check with your doctor or certified yoga therapist before attempting this pose.
To move into shoulder pressing pose, begin in a squatting position at the center of your mat with your feet about shoulders width apart. From the squat position, begin to tilt your upper body forward and raise your hips and buttocks until your thighs are parallel to the ground.
Keep your knees in and place your hands on the mat with the fingers facing forward. Press into the mat and begin to straighten the arms, lift up and shift your weight back and onto your hands. As you straighten the arms, lift your feet from the floor.
When your legs are raised, cross the ankles and gaze in front of you. In this pose, as with all balance poses, having a focal point can help. Choose a focal point that is straight ahead of you. Look at your focal point while you are balanced on your hands to help you stay steady in the pose.
Hold the pose for 30 seconds. It may take a few times to work up to 30 seconds, so if you can only hold it for ten seconds for the first time, know that you will build up strength and improve balance with each practice.
To release from shoulder pressing pose, bend the elbows and let the feet uncross and touch the mat. Return to a squatting position and then repeat the pose, but cross the opposite ankle on top. If you need to stand for a moment and shake it out before repeating on the other side, take a few moments to do that, stretch into downward facing dog, or rest in child’s pose, depending where you practice is on any given day.