Bhujapidasana is an excellent pose to develop strong arms, legs, and core. It is also known as Tittibhasana. It requires both balance and strength to maintain. Like the other poses, the benefits of Bhujapidasana are the host. It Improves balance, Strengthens the arms and wrists, and therapeutic for certain lower back pain, indigestion, and constipation.

Once the lower body is lifted from the floor, that further strengthens the wrists and shoulders.

Bhujapidasana word comes from the Sanskrit Language. Where Bhuja means Arm/ Shoulder, Pida means Pressure and Asana mean Pose. Yoga posture. As the name suggests it is known as Shoulder-Pressing Pose in English. or sometimes also translated as “arm-pressure posture”.

Tittibhasana is also a Sanskrit word, that is made from the combination of Tittibha+ Asana. Where Tittibha means small insect, fly or Firefly and Asana means Yoga posture. As the name suggests it is known as Firefly Pose.

Tittibhasana is no joke. In childhood, we played games with our friends in different mudras. but as we got older, these tricks vanished from our playlists.

This posture is a little difficult at the beginning, but gradually it will become easier.

How to do Bhujapidasana Or Tittibhasana (Shoulder-Pressing Pose)

  • To come in Bhujapidasana, first of all, you need to sit with taking your feet about 15 inches apart on a yoga mat.
  • Put your arm between the legs or under your knees as you can.
  • Now, come into a forward bend with your knees slightly bent.
  • After that, bend your elbows slightly back as you would if you were heading into Chaturanga Dandasana.
  • Shift your entire body weight on the hands and make the cross by both legs.
  • try to hips to move your legs backward with keeping your head on the ground. such that they come in line with the floor.
  • Snug your upper arm and shoulder as much as possible under the back of your thigh just above the knee.
  • Press your hands firmly against the floor, and straighten your arms as much as possible.
  • Look straight ahead.
  • Maintain this final position and stay as long as you feel comfortable.
  • Come out from this pose bend your elbows and lightly release your feet back to the floor.

Benefits of Bhujapidasana Or Tittibhasana (Shoulder-Pressing Pose)

  • It is beneficial in a headache, as well as mild anxiety.
  • Regular practicing by Tittibhasana will control your heart rate as well as improves blood circulation in the body.
  • Bhujapidasana strengthens your wrists, hands, chest, shoulder and your upper body.
  • Shoulder-Pressing Pose can help tones the abdominal muscles and internal organs.
  • This pose strengthens the arms and tone the wrist. that will build up the grip strength in the future. 
  • It works for calms the mind.
  • It promotes your metabolism.
  • This asana will improve your overall balance both mentally and physically.


  • Pregnant women never practicing of Shoulder-Pressing Pose.
  • This posture should be avoided if you have any shoulder, elbow, wrist, knee or lower back injuries.
  • People who have High blood pressure avoid this asana.
  • Who suffering from Cervical Spondylitis also avoid Bhujapidasana


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional