Shoulder-Pressing Pose

Bhujapidasana

Support the thighs on the upper arms and cross the ankles in front while lifting both feet.

Bhuja means arm or shoulder; pida means pressure.

Movement guidance

Preparation
Squat and place the hands just inside and behind the feet.
Entry and alignment
Rest the thighs on the upper arms and shift the pelvis over the hands, lifting the feet and crossing the ankles in front.
Hold and breathe
Do not force the shoulders deeply beneath the thighs. Keep breathing comfortably without holding your breath.
Exit and next movement
Uncross the ankles, shift backward, and place the feet down before releasing the hands.