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Bhujapidasana (Shoulder Pressing Pose): Steps, Benefits & Who should not do it

Bhujapidasana gets its name from the combination of two Sanskrit words - "Bhuja" meaning "shoulder" and "Pida" meaning "pressure" or "squeeze." In this pose, the arms are used to support the entire body's weight, resembling a powerful shoulder press.

Bhujapidasana (Shoulder Pressing Pose)

The correct pronunciation of Bhujapidasana is "Bhoo-ja-pee-da-sa-na."

Bhujapidasana primarily targets the shoulders, wrists, core muscles, and inner thighs. It also engages the hip flexors and quadriceps, offering a full-body strengthening experience.

How to Perform Bhujapidasana (Shoulder-Pressing Pose)

  1. Begin in a squatting position with feet slightly wider than hip-width apart, toes pointing slightly outwards.

  2. Place the palms on the floor shoulder-width apart, fingers pointing forward.

  3. Inhale deeply and shift your weight forward, engaging the core.

  4. As you exhale, bend your elbows and bring the knees high up on the triceps (as close to the armpits as possible).

  5. Lean slightly forward and lift one foot off the ground, then the other, coming into a balancing position with both feet off the floor.

  6. Gently squeeze the legs around the arms for stability.

  7. Hold for a few breaths, maintaining your balance and focus.

  8. To release, slowly lower the feet back to the floor and return to the squatting position.

Bhujapidasana (Shoulder Pressing Pose)

When to Do It

Bhujapidasana is best practiced in the morning on an empty stomach or later in the day, at least four to six hours after a meal. Warm up your body before attempting this intense pose.

Preparatory Poses

Prepare your body for Bhujapidasana with poses like

  1. Malasana (Garland Pose)

  2. Bakasana (Crow Pose)

  3. Supta Baddha Konasana (Reclining Bound Angle Pose)

Follow-Up Poses

After mastering Bhujapidasana, you can move into other arm-balancing poses like Eka Pada Koundinyasana (One-Legged Sage Koundinya Pose) or Astavakrasana (Eight-Angle Pose).


Bhujapidasana activates and balances the Manipura chakra, awakening your inner strength, willpower, and self-confidence.

Mantra for this Pose

While in Bhujapidasana, you can repeat the mantra "Om Namah Shivaya" to harness the powerful energy within and remain focused during the pose.

Alignment Cues

  • Keep the palms firmly grounded, distributing the weight evenly.

  • Hug the knees tightly to the triceps for stability.

  • Engage the core to support the pose.

  • Lift the chest slightly to avoid rounding the upper back.

  • Find a focal point to maintain balance and concentration.

Duration of Hold

As a challenging pose, holding Bhujapidasana for 20-30 seconds is a great accomplishment. Gradually increase the duration as you build strength and confidence.


Focus your gaze on a fixed point in front of you to steady your balance and mind.

Physical & Spiritual Awareness

In Bhujapidasana, feel the strength of your body and the unwavering determination within. Embrace the present moment and connect with your inner power.

Beginners’ Tips

For beginners, it might be helpful to use a cushion or block under the feet to assist in lifting off the ground. Start with shorter holds and gradually extend the time as you progress.

Who Should Not Do It

Avoid Bhujapidasana if you have wrist, shoulder, or hip injuries. Pregnant women and individuals with high blood pressure should also refrain from attempting this pose.

Who Should Do It

Bhujapidasana is suitable for intermediate and advanced practitioners with a strong upper body and core. If you're eager to challenge your arm-balancing skills, this pose is for you.

Benefits of Bhujapidasana (Shoulder-Pressing Pose)

  1. Arm Strength: Builds incredible strength in the arms, shoulders, and wrists.

  2. Core Activation: Engages and tones the core muscles, supporting the spine.

  3. Hip Flexibility: Increases flexibility in the hip flexors and groins.

  4. Balancing Act: Enhances balance and concentration.

  5. Full-Body Workout: Strengthens the entire body, from the arms to the legs.

Variations of Bhujapidasana (Shoulder-Pressing Pose)

For those looking for an extra challenge, advanced variations include lifting the legs into other arm balances or transitioning into a Chaturanga Dandasana (Four-Limbed Staff Pose) from Bhujapidasana.

Modifications for Bhujapidasana (Shoulder-Pressing Pose)

To make the pose more accessible, beginners can use props like blocks or cushions under the feet or practice the pose against a wall for support.

Common Mistakes

Avoid collapsing the chest or losing engagement in the core. Ensure your weight is evenly distributed between the hands.

Safety and Precautions

If you experience any pain or discomfort during the pose, release and try again later. Never force yourself into the posture, and always listen to your body.

Additional Preparation Tips

  • Direction to Face: Face towards the east, embracing the energy of the rising sun and its revitalizing qualities.

  • What to Wear: Wear comfortable and form-fitting clothing that allows freedom of movement.

  • Suitable Place and Essential Oil or Fragrance: Practice in a calm and spacious area. Consider using invigorating essential oils like peppermint or citrus scents to energize your practice.

  • Music for this Pose: Choose uplifting and rhythmic music that complements the intensity and strength required for Bhujapidasana.

Bhujapidasana is an empowering pose that challenges your physical strength, balance, and mental focus. With dedication and practice, you'll embrace the sensation of lifting off the ground, both physically and spiritually. Embrace the journey, connect with your inner power, and savor the rewarding benefits this pose offers.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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