Bhujapidasana (Shoulder-Pressing Pose): Basics, Steps, Benefits & More

Bhujapidasana (Shoulder-Pressing Pose), also known as Tittibhasana, is an intermediate-to-advanced level move in yoga in which shoulders are pressed by the lifted legs.

The pose is one of the essential core poses the develop strong arms, shoulders, wrists, hands, core, and inner thighs.

Bhujapidasana Basics

Sanskrit Pronunciation	Bhujapidasana (buj-uh-peed-AHS-ah-nuh)
Meaning	Bhuja = shoulder / Pida = pressure / asana = pose
Pose Type	Seated Back bending pose
Pose Level	Advance pose
Style of yoga	Hatha Yoga
Other Names	Tittibhasana, Arm-pressure posture
Stretches	Lower Back muscles, hips, hamstrings, inner thigh
Strengthening	Wrists, arms, abdominals
Duration	30 second to 3 minutes

Meaning

Bhujapidasana word comes from the Sanskrit Language, where Bhuja means Arm/ Shoulder, Pida means Pressure and Asana mean 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, that 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.

A simple explanation of Bhujapidasana is that we raise our legs with our arms and cross them between the arms. This asana affects your entire physical process and provides physical and mental benefits.

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

Practice Guide for Bhujapidasana (Shoulder-Pressing Pose)

Bhujapidasana is a Advance -level rewarding yoga pose that requires careful attention to detail. This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques. The inclusion of illustrations or images enhances the learning process, making it an invaluable resource for those seeking to master Triangle Pose and deepen their yoga practice.

Preparatory Pose

• Bakasana (Crane Pose)
• Garudasana (Eagle Pose)
• Baddha Konasana (Bound angle pose)

Steps to do Bhujapidasana

Start in Malasana (Garland Pose):

• Begin by standing at the front of your mat with your feet hip-width apart.
• Bend your knees and lower your hips down into a squatting position.
• Bring your palms together in a prayer position at your chest.

Lift onto the Balls of Your Feet:

• Lift your heels off the mat, coming onto the balls of your feet.
• Keep your knees bent and your weight on the balls of your feet as you prepare to transition.

Place Your Hands on the Mat:

• Lower your hands to the mat in front of you, shoulder-width apart.
• Keep your fingers spread wide for better stability.

Lift Your Hips:

• Shift your weight forward and start to lift your hips higher.
• Bring your knees as high up onto your triceps (upper arms) as possible.

Hug Your Knees to Your Outer Shoulders:

• Engage your core and hug your knees into the outer edges of your shoulders.
• This action will help you create a stable foundation for the pose.

Lean Forward:

• Lean your torso forward, bringing your chest toward the space between your hands.
• Keep your gaze slightly forward, not directly down, to maintain balance.

Lift Your Feet Off the Ground:

• As you lean forward, begin to lift your feet off the ground.
• Aim to straighten your legs, but keep a slight bend if needed.

Balance and Breathe:

• Find your balance in the pose, maintaining the connection between your knees and outer shoulders.
• Engage your core muscles to help with stability.
• Breathe deeply and evenly to stay focused and calm in the pose.

Hold the Pose:

• Hold Bhujapidasana for 15-30 seconds, gradually increasing the duration as you build strength and flexibility.

Release the Pose:

• To come out of the pose, lower your feet back to the mat and return to Malasana.
• Take a moment to rest and breathe before moving on to your next pose.

Follow Up Poses

• Adho Mukha Svanasana (Downward facing dog pose)
• Uttanasana (Standing Forward Bend)
• Urdhva Mukha Svanasana (Upward facing dog pose)

Benefits

Enhanced flexibility

Bhujapidasana stretches the hips and spine while stretching the chest and shoulders, preventing muscle stiffness and tension. This deep stretch increases the body’s flexibility and range of motion.

Balance and stability

Regular practice of Bhujapidasana improves balance and stability by focusing on body alignment and posture, reducing the risk of falls and promoting better overall posture.

Strengthens the Arms and Shoulders

Bhujapidasana requires significant upper body strength, especially in the arms and shoulders. Regular practice helps to build and tone the muscles in these areas.

Improves Core Strength

The pose engages the core muscles, including the abdominal muscles. This helps in developing core strength and stability.

Enhances Balance and Coordination

Balancing on the hands while keeping the legs lifted challenges your sense of balance and coordination. This can contribute to improved overall body awareness.

Stimulates the Digestive System

The compression of the abdomen in Bhujapidasana may stimulate the digestive organs, potentially aiding in digestion and helping with issues like bloating.

Develops Concentration and Focus

Achieving and maintaining the pose requires concentration and focus. Regular practice can help improve mental clarity and mindfulness.

Precautions

• 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

Conclusion

Bhujapidasana, also known as shoulder-pressing pose or arm-pressing pose, is a challenging yoga asana that improving flexibility and strength of the legs and lateral hips and opening and stretching the muscles of the hips, hamstrings, and spine.

Remember to approach Bhujapidasana yoga with patience and caution. It’s normal to stumble or fall out of posture while you’re learning, so use a support or a wall for support if necessary. As with any yoga practice, listen to your body and modify poses as needed to suit your current level of flexibility and strength.