Shoulder Pressing Pose (Bhujapidasana)

Shoulder Pressing Pose is an arm balance in which the thighs rest on the backs of the upper arms while the feet cross and the body lifts clear of the ground, creating a compact floating shape. It trains the chest, triceps, and core to work in concert while demanding enough hip flexibility to allow the legs to sit high on the arms. This pose often serves as a stepping stone toward more complex arm balances in both Ashtanga and power vinyasa traditions.

Cues

• Walk the feet as close to the hands as possible before bending the elbows — this reduces the leverage you have to overcome.
• Squeeze the thighs actively against the upper arms to create a stable shelf rather than letting them slide down.
• Lean the chest forward with a flat back so the hips naturally rise as a counterbalance.
• Cross the ankles and point through the feet to keep the shape compact and light.