Shoulder pressing pose (hold)

Bhujapidasana

Yogahardtimedno equipment

Arm balance on the hands with the back of the thighs resting high on the upper arms and the ankles crossed in front; in the full Ashtanga form the elbows then bend, the crossed feet slide back between the arms and the chin lowers to hover just above the floor.

How to do it

1. Squat or fold with feet slightly narrower than shoulder-width; push the shoulders behind the knees and place the palms flat on the floor just behind/beside the heels, fingers forward.
2. Rest the backs of the thighs as high as possible on the upper arms; bend the elbows slightly and shift weight back into the hands until the feet lift.
3. Cross one ankle over the other in front of the body, legs squeezing the arms; arms nearly straight, chest lifted (first balance).
4. Exhale: bend the elbows toward 90 degrees and tip the chest forward, sliding the crossed feet back between the arms without touching the floor; the chin comes down to hover just over the floor.
5. Gaze forward/nose; inhale back up to straight arms.

Muscles worked

addominali, pettorali, avambracci, adduttori, tricipiti, deltoidi

Workouts that use it

• Ashtanga primary series