How to Do the Bhujapidasana or Shoulder Squeezing Pose Arm Balance

Bhujapidasana, the arm or shoulder squeezing pose, is a fun and challenging arm balance from the ashtanga vinyasa primary series. It requires open hips, strength and focus. But with some understanding of the physics of the pose and the movement of the hips it can be much easier to master.

Together with Vanessa Veiock, Doron shows the tricks that make Bhujapidasana accessible, and gives technical advice on how to balance and transition in and out of this pose. You can add a blanket or cushion in front of your head if you are afraid of falling over.

How to come into the pose

Step 1: Jump forward from downward facing dog so that your feet will land to the outer sides of your hands. Stay in squat and move your hands behind the heels. Some need to lift the heels up to get the hands back. Try to get the legs a bit higher on your arms. For that, try to squeeze the shoulders a bit more under the legs. Move your hips back but keep your head and chest reaching forward. Try to maintain the balance and cross the legs: right over the left.

Step 2: To shift the balance down: Start to take the legs back, keeping the head reaching forward. In order not to collapse, keep the legs coming back, the head forward. Lower the head down slowly. To come up: press the hands. In order to get the head up, move the weight back, lowering the hips down. Think of the movement as if you were in a swing!

Bhujapidasana

Share the Shoulder Squeeze

Did this video help you nail this pose? Leave us a comment below, which tip worked for you? Share the video with your yogi friends!

For more yoga tips, check out Doron’s YouTube channel, or visit us for a yoga retreat at the Doron Yoga & Zen Center in Guatemala.

For more fun yoga poses, detailed explanations of yoga sequencing, subtle energy and so much more, check out the Doron Yoga Manual – one of the most practical ways to master yoga for students and teachers alike.

Blissful Living,

Doron