Shoulder-Pressing Pose

Bhujapīḍāsana

Read what the gnome says

Shoulder-Pressing Pose! From a wide squat, tuck the shoulders under the thighs, place the hands, and lift the feet, crossing the ankles. Core firm, elbows bent. Breathe, then lower slowly. Powerful little gnome.

Works on Abdominals · Triceps · Deltoids

How to do it

1. Squat and place the hands on the floor, shoulders over the wrists.
2. Hook the legs over the upper arms and cross the ankles.
3. Lift the feet off the floor, hold the balance and breathe.

Common mistakes

• Don’t slip the legs down.
• Don’t look straight down: gaze ahead.
• Don’t hold the breath.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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