This pose obviously strengthens the arms, but it is fundamentally a balance and so promotes equanimity of mind and emotions. If you get your centre of gravity correct it becomes less about arm strength and more about playing with poise.

Technique Bhuja Pidasana:

Advanced students can attempt to jump into Bhuja Pidasana from down dog, but the starting point for most, and the preparation pose, is Malasana.

Begin in the squat with your feet a little less than shoulder width apart and knees wide. Place your hands on the floor, middle finger pointing forwards. Shuffle your thighs around your arms, aiming for your knees to wrap well above your elbows.

Shift your weight forward into your hands and as you straighten your arms allow your feet to lift off the floor, finding your point of balance. Then hook your feet, or eventually your ankles, together to bind the pose. Look straight ahead, aim to hold for 5 -15 breaths … and smile!

There is then the option to fold forward to place your forehead on the floor, hold for five breaths and come back up. To exit the pose bend your elbows and try to flick your legs back one at a time into Bakasana, crow pose, then jump back into plank (this takes some practice!)

You may want to place a bolster in front of you as in this pose we have to be prepared to fall flat on our face! It teaches us courage and perseverance and promotes patience and playfulness.


Contraindications and Cautions:

  • not for those with shoulder, arm or wrist injuries, lower back issues or carpal tunnel syndrome.