Yoga Chikitsa · Primary · Seated Sequence
Bhujapidasana
Shoulder-pressing pose
What it is
Bhujapidasana, the shoulder-pressing pose, is the first arm balance of the Primary Series.
What it looks like
From a squat, the hands go to the floor between the feet and the legs rest on the upper arms. You lift the feet, cross the ankles, and balance. Traditionally the chin or head is then lowered toward the floor before lifting back up.
Why it is practised
It builds arm strength and coordination and teaches balance on the hands. It is a playful pose, and many students enjoy seeing it develop step by step over weeks and months.
What to pay attention to
Start by just shifting weight into the hands with the feet down. Lower the head only with control, and place a cushion in front if you are unsure. Steady breath first; the full shape comes later.
Who it suits
Students with some arm strength. Beginners usually learn it in small steps.
Next in the sequence: Kurmasana.
A squat that lifts onto the upper arms, the legs wrapping the shoulders.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.