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Also known as: Block-assisted Bhujapidasana pose.

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Technique

  1. From a standing position with feet separated hip width apart or slightly wider, place blocks behind your heels.
  2. Bend the knees and bring the arms behind the legs.
  3. Place hands on the blocks, fingers pointing forward. Work the shoulder behind the legs.
  4. Shift the weight to your hands pressing the hands on the blocks.
  5. Take the feet off the floor and balance. Squeeze the legs against the arms to maintain the position.

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Form tips

  • Tight hips can make it difficult to get the shoulders under the legs deep enough. You can stay in a malasana squat to open the hips before attempting the pose.
  • Spread the fingers wide and balance the weight between the heel of the hand and fingers.
  • Flex the spine, protract the shoulders and engage your core and back muscles to lift the feet off the floor
  • Gaze forward when you lift the feet off the floor and balance.
  • If you cannot balance and fall backwards, shift the weight forward rather than just trying to lift up.
Risks
  • This arm balance puts pressure on the wrists, which are bent to a 90° position. Wrists get stronger over time, but stop if you feel any sudden, acute pain.
  • Shoulders are bearing the body weight, so this pose is not recommended for practitioners with existing injuries or lack strength.

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Muscles

Strength

Secondary

  • Triceps
  • Serratus anterior
  • Back
  • Shoulders
  • Forearms
  • Chest

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Equipment

Yoga block
Yoga block

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Appears in

Balance
Other disciplines

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Progressions

e18i

Assisted Shoulder-Pressing Pose with heel hook

Intermediate
e18j

Assisted Shoulder-Pressing Pose with forward lean

Intermediate
e18k

Shoulder-Pressing Pose with heel hook

Intermediate
e1a5

Crow pose tiptoe on block

Novice
e1b9

Crow pose with head support

Beginner
e02r

Crow pose

Novice
e18l

Shoulder-Pressing Pose head to ground

Advanced
e18m

Shoulder-Pressing Pose chin to ground

Advanced
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