Shoulder-Pressing Pose sequence (Bhujapidasana)

Muscles

• Serratus anterior
• Lower trapezius
• Anterior deltoid
• Middle deltoid

Technique

1. Jump the legs around the arms.
2. Cross the feet in front of you.
3. Flex the spine, bend the elbows while bringing the feet behind the arms.
4. Touch the chin to the floor.
5. Stay 5 breaths.
6. Inhale lift up. Uncross the legs
7. Take the legs back to a Crane pose .
8. Jump back from crane to chaturanga ( Bottom pushup hold ).
9. Take Upward dog and Downward dog .

Form tips

1. If you cannot land the legs high enough on the arm from a jumping position, jump, bring the feet down and work the shoulders behind the legs.
2. Stay engaged the whole time when the chin is touching the floor.

Similar Exercises

• Shoulder-Pressing Pose to Crane Pose
• Bent-arm tuck press-to-handstand
• Shoulder-Pressing Pose head to ground
• Straight-arm pike press-to-handstand
• Assisted Shoulder-Pressing Pose with heel hook

Equipment

• Ground (standing)
• Low pushing device