Shoulder Pressing Yoga Pose

Shoulder Pressing Yoga Pose is an arm balance pose that targets the inner thighs and is ideal for yogis and yoginis at an advanced level.

muladhara – the root chakra
sahasrara – the crown chakra
related poses
How To Do Shoulder Pressing Yoga Pose
  1. Squat down low on your mat, bringing your trunk down between the knees. Your knees should be wide with your feet about shoulder-width apart. Place your hands palm-down on the floor in front of you, leaning into them slightly.
  2. Inhale and lift your hips into the air, keeping your hands grounded and torso low. Bring your left hand back between your legs and place it under your left foot, fingers pointing forward. You may bring your hands to the outsides of your feet if you’re flexible enough, but you want your hands to be completely flat on the ground to the wrist. You want the calf muscle to push up on the shoulder, so bring your upper left arm high on the calf to hug it between the left thigh and knee. Repeat these actions with the right arm.
  3. Slowly pull your feet off of your hands, bringing them between your hands and crossing the ankles. Press firmly into your hands and feel your feet lift off the ground, balancing the weight evenly on your hands. Be sure to put your weight on the insides of the hands, resisting the urge to let your weight fall primarily on the outsides of the hands which can throw off your balance and cause injury.
  4. If you’re comfortable, point the toes out to the sides toward the direction they are crossing. Hold this pose for a few breaths, extending to 30 seconds if possible. To come out, exhale and lower your feet back to the floor. Repeat with the other ankle crossed in front, or remember to alternate during your next session.
  • Breathe deeply through each step.
  • This pose is an advanced position that requires significant strength, flexibility and balance throughout the body. Do not attempt this pose for the first time without an instructor present.
  • Do not perform if you have shoulder, elbow, wrist or lower back injuries.
  • Avoid this pose if you have a lot of tightness in the thighs and hips.

If just starting out, try supporting your buttocks with a block or two before you are comfortable entering the full pose on your own.
Really work one arm behind your leg, finding the right position before beginning with the next arm. This will help get you into the full position more quickly than if you were to try finding the position simultaneously.

Stretches & Strengthens

All Muscles: Inner thighs, groin, arms, wrists, hips, lower back

Target Muscles: Inner thighs, groin

Health Benefits of Shoulder Pressing Yoga Pose
  • Improves posture and balance.

Sanskrit Name & Meaning

Sanskrit Name & Meaning


(boo-JAH pee-dAHs-anna)

bhuja: arm, hand
pida: limitation, restriction, suffering
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?