Yoga BLOG

Bhujapidasana - arm pressure pose The Sanskrit name "Bhujapidasana" refers to an arm press pose in which the body is supported by the arms rather than the legs. This pose is therefore one of the more difficult exercises, primarily due to the balance and muscle strength required, and is recommended primarily for advanced practitioners who have already mastered easier yoga poses . The exercise directly affects body parts such as the joints, back, arms, shoulders, legs, and torso. One thing you should know in advance: this exercise is not recommended for people with known shoulder or wrist problems, as both areas are subject to significant strain. People with high blood pressure should also avoid Bhujapidasana and seek alternative exercises instead. Execution of the arm pressure pose "Bhujapidasana" Before you actually enter the Arm Press Pose, you should warm up your body and mind with a few simple exercises. As mentioned at the beginning, Bhujapidasana is definitely intended for advanced practitioners and requires considerable physical strength. Therefore, it is not advisable to perform this exercise "off the cuff." To prepare, you could, for example, perform the " Locust Pose " on your yoga mat or a simple forward bend. It is also recommended to loosen the wrists and shoulders with rotating movements. This will prevent localized pain later and ensure that your body, especially the stressed joints, are truly prepared for the upcoming strain. Using a yoga mat is also highly recommended. In the first step, you go into a forward bend without fully straightening your knees. Your feet should be positioned roughly evenly with your hips, leaving a small gap between them. Now bend down and touch your yoga mat with your palms, keeping your knees relaxed. Then, reach behind your ankles with your hands, passing along the insides of your legs. In this position, breathe in and out deeply two or three times to prepare for the next steps into Bhujapidasana. In this position, also consciously focus on your balance, as this will also be required in the next steps. In the third step, place your hands, which are behind your heels and ankles, flat on the floor. Your palms should be touching the yoga mat. Then gently bring your fingertips toward your heels. Make sure that the creases in your wrists form a line. Once this is the case, slowly lower your relaxed knees and virtually squat down. Once you are confident that you have a secure footing on your hands, cross your ankles and press your thighs toward your shoulders. Keep your gaze directed forward the entire time. Now lift your heels, so that your entire body weight is supported only by your hands, wrists, and shoulders. You are now in the final Bhujapidasana pose, in which you should inhale and exhale deeply at least three times. If your balance and physical strength allow it, it is advisable to remain in the Bhujapidasana pose for five deep breaths. You can then slowly move out of the position by reversing the steps just described until you return to the original position. Benefits and Variations of Bhujapidasana You can make the exercise a little easier by resting your hands on a yoga block. Advanced practitioners looking for a little more tension can extend their arms and bend their upper back. However, this variation is not intended for people trying the arm press pose for the first time. The exercise can strengthen the arms, wrists, shoulders, and even thighs. At the same time, it opens the back muscles. It's possible that the Bhujapidasana pose also balances the nervous system, and the pose could also have a positive effect on circulation and digestion. Image © fizkes / 123rf.com