Bhujapidasana (Shoulder Pressing Posture)– Benefits, Adjustment & Cautions

June 27, 201810

Bhujapidasana is a level 1 posture that requires more correct alignment than physical strength. You should practise Garduhasana, Malasana and Bakasana as preparatory poses to get ready for this one!


  1. Stand with your feet hip wide apart
  2. Squat
  3. Tilt your torso forward
  4. Keep it between your thighs
  5. Press your hands onto the floor and keep the fingers spread like a sea star
  6. This will be your foundation
  7. Now take a jump and bring your calves behind your upper arms
  8. Catch your arms with your legs
  9. The knees should be near the elbows
  10. Find the balance here and try to hold the position for at least 15 seconds

TIPP: Adho Mukha Svanasana and Utthanasana are great follow-up postures!



  • Tones the abdominal muscles and internal organs
  • Improves overall balance both mentally and physically
  • Increases strength in arms and wrists



This posture should be avoided if you have any shoulder, elbow, wrist or lower back injuries.


To be sure that you practise an asana correctly, we recommend participating in our Yoga Teacher Training Program.


  • William

    June 28, 2018 at 5:02 am

    Hi friend I have arrived home safely.we all enjoy together one month in yoga teacher training in India.Lots of good memories thanks to everyone nice be around

    • Yoga India Foundation

      June 28, 2018 at 3:54 pm

      Namaste William
      We are happy to hear that you have arrived safely at home! It was very lovely to have you on our Yoga Teacher Training in May. Did you enjoy Sri Lanka?
      We hope all is well and you continue teaching soon!
      Indeed, we made some incredible memories! Please stay in touch with us and keep spreading your light!
      We hope to meet you again, maybe for your 500 Hour Yoga Teacher Training in India?

      Warm regards
      Your Yoga India Foundation Team

  • Marilena

    June 29, 2018 at 12:06 pm

    one my lovely yoga place where I have learned yoga teacher training it’s amazing my dreams are true.

    • Yoga India Foundation

      June 30, 2018 at 8:45 am

      Hello dear Marilena Yogini Ji 🙂
      We hope you are well and keep teaching in Poland!
      We miss you very much and hope that you you will visit us again some day?
      Thank you for you sweet words and joining our 200 Hour Yoga Teacher Training in India.
      We feel beyond happy to have such amazing students who keep inspiring us!

      Love and Light
      Your Yoga India Foundation Team

  • Barbara

    June 30, 2018 at 6:30 am

    Namaste lovely people lots of love thank you for everything. I am very happy with your yoga teacher training program

    • Yoga India Foundation

      June 30, 2018 at 8:47 am

      Namaste Barbara
      We are happy to read you comment & that you feel very happy with our Yoga Teacehr Training in Rishikesh. We always try our very best to create a happy learning environment and teach the holistic way of living and practising yoga.
      Thank you for joining our yoga teacher training course and recommending us!
      Om Shanti
      Your Yoga India Foundation Team

  • Carle

    June 30, 2018 at 10:36 am

    Lots of love for everyone thank for taking care of me lovely people with I have yoga teacher training we hope meet again in this planet.

    • Yoga India Foundation

      July 1, 2018 at 9:46 am

      namaste Carle
      We are sending you much love back! We are so happy that we got to know you during our Yoga Teacher Training in spring! I am sure all your class mates miss you too!
      Thank you also for recommending Yoga India Foundation to your friends! Chloe is going to join our 200 hour yoga teacher training in December this year!
      Take care & stay positive!
      Love and Light
      Your Yoga India Foundation Team

  • Susuma

    July 1, 2018 at 10:18 am

    Namaste yogi and yoginis thanks for making nice environment in yoga teacher training I am filling so great

    • Yoga India Foundation

      July 1, 2018 at 12:55 pm

      Namaste dear Susuma T
      Thank you so much for your sweet comment, we are so happy to read it and feel very lucky that you joined our 200 hour yoga teacher training in india!
      We hope all is going well at home and you have adjusted without complications!
      Please visit us again, we would be so happy to meet you again!
      Om Shanti
      Your Yoga India Foundation Team

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