How to do Bhujapidasana / Shoulder Pressing Pose: Benefits

Are you stressed out due to hectic schedules at work and busy time at home? Then start practicing yoga. This is one of the best ways to remove stress and depression. Yoga consists of warm up exercises, breathing exercises, meditation and a set of asanas. Yoga asanas provide you more awareness about your body, mind and the things around you. Yoga has healing powers and also a number of benefits that help you improve the way you lead your life. You will be more in control of your body’s posture, its movements and its ability to perform various activities by practicing yoga. Your body will be more flexible by doing yoga and it also makes you feel completely relaxed.

Bhujapidasana or Shoulder Pressing Pose

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Bhujapidasana is also known as shoulder pressing pose. This provides more strength to your body and also makes you more self-confident, so that you can face all problems with confidence. The name of this asana is taken from the Sanskrit word, in which ‘Bhuja’ means ‘arm’ or ‘shoulder’, ‘pida’ means ‘pressure’ and ‘asana’ mans pose. This is an advanced form of asana and not meant for the beginners. However, it can be practiced by intermediate practitioners as well. To perform this asana, you can follow the step by step instructions given below.

Steps to do Bhujapidasana Yoga:

  • Get ready for doing the asana by squatting on the floor. Sit straight with your spine erect and your head held high.
  • Make sure that the distance between your feet is slightly less than the distance between your shoulders. Put your knees wide apart. Try and balance your body in this position.
  • Next you have to lean forward in such a way that your chest is brought between your inner thighs. As you keep your torso low, make sure that your hips are raised till the thighs are almost in line with the floor.
  • You must try to place your upper left shoulder and arm as close to the rear of your left thigh and slightly above the knee, as it is possible for you. Once you take this position, place your left hand on the floor, near the outer edge of your left foot. Repeat the same movements with your right side also. Once this is complete, your upper back will take a round shape.
  • Next you have to press your hands flat on the floor and lift your body, so that your weight is supported by your two hands. To lift the foot from the floor by straightening your hand you need not be every strong. It just involves a shift in the centre of gravity.
  • Once you attain this position, you have to press your outer arms with the inner thighs as you attempt to move your right ankle over your left ankle. As you do this, you must look straight in front of you. Try to stay in this position for about 30 seconds. Then you can release your body on to the floor by bending your elbows a little. Exhale as you release your body.
  • You can repeat this activity 5 times a day. Also try to increase the time you stay in this position from 30 seconds to 1 minute or more.

Beginner’s Tip:

During the initial periods of doing this yoga asana, you may not be able to do it properly and you may find it hard to balance your whole body on your two hands alone. So, beginners are advised to use or a yoga block to support the buttocks when doing this asana. Later on they can do it without the help of these blocks. It is also important that if you are a beginner, you must practice this yoga asana under the guidance of an experienced and qualified yoga teacher.

Bhujapidasana Caution and Contraindications:

If you are suffering from any injuries of the lower back, wrist, elbow and shoulders, you are advised not to attempt this yoga asana as it may make things worse for you and deepen the injury. People who have had a wrist surgery also must not do shoulder press pose. People who have a high blood pressure must never try to do Bhujapidasana because this will increase the blood pressure levels and may cause serious problems. Those who are suffering from cervical spondylitis are also advised not to do shoulder press pose because attempting this can cause the neck to take the weight of the body, thus aggravating the condition. There have also been cases reported that when people with detached retina or glaucoma practiced bhujapidasana, their condition got worse. So, such people are also advised not to attempt shoulder pres pose. If you are under some medications or you have any medical issues, you must consult your doctor or yoga teacher and seek advice before starting this yoga asana.

Benefits of Bhujapidasana:

Doing bhujapidasana regularly helps you to balance your body well. It is an excellent pose to make your arms, wrist, shoulders and upper body strong. Doing shoulder press pose is also a good way to tone your abdomen and make the muscles strong. Shoulder press pose is also good for nourishing your thyroid glands, which is necessary for controlling the rate of heart, balancing the digestive system and nervous system, and for maintaining the metabolic activities of the body. By practicing shoulder press pose regularly, you can also increase the circulation of blood in the abdomen and legs. It provides a good massage to your abdominal organs. Moreover, it is an excellent pose to get you relief from stress. Since the blood circulation is increased by doing bhujapidasana regularly, your brain also receives enough blood. This helps in providing you relief from headaches a well as emotional and mental stress.

So, practice Shoulder press pose regularly and stay healthy and fit, with a well toned body and stress free mind.

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