Arm Pressing Posture - Bhujapidasana

A rather difficult pose to master, the Arm Pressing Posture or the Bhujapidasana, should be practiced by advanced practitioners who have gained control over balancing their bodies.

The Bhujapidasana shoulder pressing pose is a therapeutic pose which involves a lot of muscle groups in the body, including the core muscles.


Related Articles
Yoga for Flying High

This is a complete body workout, suitable for those who have achieved a certain level of physical strength and flexibility by practicing yoga poses regularly. The pose requires a lot of practice and you may not be able to perform it the first time you try. However, with regular practice, you are likely to learn how to perform it with ease.


  1. On a flat surface, preferably the floor, sit in a squatting position. Keep your feet apart with your knees placed wide.
  2. Tilt yourself forwards, keeping your torso bent between the inner thighs. Raise your hips upwards, bringing your thighs parallel to the floor below.
  3. Keep your body snug between your arms and press the upper part of your left arm and shoulder behind the left thigh. Place your left hand next to the left foot.
  4. Repeat the above step on the right side as well. Arch your upper back.
  5. Apply force with your inner hands and rock yourself back and forth. Now straighten your arms and lift your feet off the floor slightly. Do not use a lot of strength to do this but gently shift your weight to your hands.
  6. Straighten your arms and squeeze them with the pressure from your inner thighs. Cross your legs, placing your right ankle over your left ankle.

  7. Position your head so that you look straight ahead. Hold the pose for about 30 seconds and then release your feet slowly, while exhaling.
  8. Repeat the pose with the left ankle resting on top of the right.

Precautions :

  • Since this pose involves almost all the major muscle groups of your body, it is best to perform it only when you are in the best of your health.
  • Performing the pose regardless of preexisting injuries to the elbow, shoulder, lower back, and wrists may further aggravate these injuries, leading to pain and discomfort.

Beginner’s Tip :

It is crucial to be able to maintain your balance for performing this pose naturally. However, for beginners, this can be a little difficult. Here is a beginner’s tip for the Arm Pressing Posture that should help ease you into this advanced pose. Support your buttocks with yoga blocks and props so that you can get the full benefits of the pose. Once you are able to support your body and maintain your balance, you can remove the blocks.

Benefit To Body Part :

Since this pose involves almost all major muscle groups of the body, the list of benefits to different body parts is quite exhaustive. However, the part of your body that most benefits from this pose is your groin. The pose helps strengthen your pelvic floor and the pelvic muscles, therefore improving the alignment and stability of the groin. This is an excellent pose for women who experience premenstrual syndrome.

Therapeutic Applications :

  • Strengthening of the arms and wrists
  • Toning of the belly and strengthening of the core muscles
  • Improvement of overall balance.

Preparatory Poses :

  • Eagle Pose (Garudasana)
  • Crane Pose (Bakasana)
  • Garland Pose (Malasana)
  • Cobbler Pose (Baddha Konasana).

Follow Up Poses :

  • Forward bend pose (Uttanasana)
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Upward Facing Dog (Urdhva Mukha Svanasana)
Yoga PosesFind Pose
Copyright © 2017 Mac Millan Interactive Communications, LLC Terms of Use | Sitemap
The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.
See additional information. Use of this site is subject to our terms of service and privacy policy.