May Asana of the Month: Bhujapidasana (Shoulder-Pressing Pose)

Each month we choose a pose to focus on in each class through strong attention to alignment, variations, and/or modifications as a way to grow and expand our yogic horizons. Contributed by Asana Girl (a.k.a. Danielle Polen).

may-asana sqWhile Spring is officially a time of rebirth, it’s also a time when we must decide if we have the will to bloom again, to become a flower. As journalist Stacie Krajchir writes, “Flowering from an itty-bitty seed it not easy, it’s a commitment. It’s slow and takes work and watering and time. So much work.”

Bhujapidasana, too, takes work. Commitment. Like the seeds attempting to sprout in your garden, your first attempts at performing Bhujapidasana might require a great deal of effort and might produce very little noticeable success. The emphasis here is on the word “noticeable,” however, as each time you commit to practicing the pose, your effort and intention create a lasting effect in your body and mind. And like the seed, with sustained commitment, you, too, will eventually find yourself pushing away from the earth and into the glorious expression of full-on Bhujapidasana.

What flower will you bloom into today? Let’s get this garden started!

Bhujapidasana (Shoulder-Pressing Pose):
Bhuja = arm, shoulder
Pida = pressure


  • Strengthens the arms and wrists
  • Tones the belly and organs
  • Improves balance
  • May be therapeutic for certain lower back pain, indigestion, fatigue, and constipation


  • Shoulder, elbow, wrist, and low-back injuries

Preparatory Poses:

  • Hamstring openers such as: Adho Mukha Svanasana (Downward-Facing Dog), Uttanasana (Standing Forward Fold), Supta Padangusthasana (Reclining Big Toe Pose), and Trikonasana (Triangle Pose)
  • Poses that help develop hip and lower back flexion such as Malasana (Garland Pose, aka yogic squat), Adho Mukha Virasana (Child’s Pose), and Marichyasana I.
  • Garudasana (Eagle Pose)
  • Bakasana (Crane Pose)

Song that Most Comes to Mind While in the Posture: 
The Doors’ “Break on Through (to the Other Side)” 

One thought on “May Asana of the Month: Bhujapidasana (Shoulder-Pressing Pose)

  1. anita Katial

    April 30, 2013 at 5:11pm

    Namaste Kevin & David. Lovely demo. Thank you for sharing. I keep learning knew ways to teach more asana to my students here in Egypt by watching for your asanas of the month. Can’t wait to play with this one myself and eventually share it with yogis here in Egypt. Miss you all much. Om shanti om, Anita

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