1
Squat with Hands Down
Stand with your feet a little wider than hip-width. Bend your knees, fold forward and place your hands flat on the floor between your feet, shoulder-width apart, fingers spread.
How to do Shoulder-Pressing Pose (Bhujapidasana)
2
Shoulders Under the Thighs
Work your shoulders as far as you can behind the backs of your knees, so the backs of the thighs rest high on the upper arms.
3
Shift the Weight
Bend your elbows slightly and lean back, sitting onto the backs of your upper arms as the weight moves into your hands.
4
Lift and Cross the Feet
Inhale, press firmly into your hands and lift your feet off the floor. Cross the right ankle over the left.
5
Balance and Hold
Squeeze your thighs against your arms, draw your belly in and keep your gaze steady on the floor in front of you. Hold for 5 breaths, then lower your feet with control.
✅ Benefits
- Strengthens the wrists, arms and shoulders
- Builds core strength and control
- Opens the hips and the back of the legs
- Develops balance and concentration
🌿 Wellness Support
- A challenging balance that many people find builds confidence
- A focusing pose that asks for steady breathing
⚠️ Precautions
- Stop if you feel pain in the wrists, elbows or shoulders
- Place a block or cushion in front of you in case you tip forward
- Practise lifting one foot at a time, or keep the toes on the floor, until you are stronger
- Warm up the wrists and hips well before trying it
🩺 Check With a Healthcare Professional First If You Have
- A wrist, elbow or shoulder injury
- Carpal tunnel syndrome
- A recent hip or lower back injury
- Pregnancy
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