Sanskrit: Bhujapidasana
bhoo-jah-PID-AH-sah-nah
Benefits
Strengthens shoulders, arms and wrists
Strengthens abdominal muscles
Develops willpower and focus
Standard Cues
Begin in a low squat with your feet a little less than shoulder distance wide.
Lift your bottom and bringing your hands in between your legs, place your hands on the floor behind your feet. Rest the backs of your thighs as high on your upper arms as possible.
Carefully shift your bodyweight back so that your feet lift from the floor. Squeeze your arms with your legs. Hook one ankle over the other. Once you feel balanced, work toward straightening your arms.
Balance in the pose and take slow, deep breaths. Bend your elbows and release your feet to the floor with an exhale.
Short Cues and Options
Shift body weight back to balance
Bring thighs high on upper arms
Hug arms with thighs
Spread fingers wide
Keep your arms bent.
Precautionary Warnings
Avoid this pose if you have wrist, arm or shoulder injury.