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Bhujapidasana (Shoulder Pressing Pose) To Strengthen Wrists & Arms

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If your wrists and arms are not strong enough then it might cause certain hindrances as you perform your daily exercises. It isn't just this, weak wrists and arms might also cause difficulty in your day-to-day activities too.

Once you have the fear that your wrists and arms are weak, you tend to get all the more conscious. This leads one to abstain from regular exercises that you might have been doing.

Also Read: Yoga Asana For Stronger Back

Bhujapidasana (Shoulder Pressing Pose) To Strengthen Wrists & Arms

The fear grips your mind and you keep yourself away from putting any kind of pressure on your hands.

So what are the options to make your wrists and arms strong? You might have taken several medications including vitamins, minerals and calcium supplements to make your wrists and arms stronger.

But above all these, yoga is considered as one of the best options to strengthen the wrists and arms.
Of the several forms of yoga asana, Bhujapidasana is one which helps in strengthening the wrists and arms.

Also Read: Dandasana For Sciatica Pain

In word Bhujapidasana come from the Sanskrit words 'Bhuja' which means arm, 'Pida' which means pressure and 'Asana' which means pose.

Initially it might be difficult but with continuous practise it becomes easier to perform Bhujapidasana. Here is the step-wise procedure to perform Bhujapidasana. Take a look.

Step-by-step Procedure To Perform Bhujapidasana:

1. From the standing position, slowly get down to squatting.

Bhujapidasana (Shoulder Pressing Pose) To Strengthen Wrists & Arms

2. Your knees should be kept wide.

3. The torso should be placed between your inner thighs.

4. Slowly lower your torso and raise your hips.

5. The left shoulder should be placed above the left knee and the right shoulder above the right knee.

Bhujapidasana (Shoulder Pressing Pose) To Strengthen Wrists & Arms

6. Now place the left hand on the ground close to the outer part of your left foot. Follow the same with your right hand as well.

7. Once your palms are firmly placed against the ground, lift your body slowly.Your body weight should rest on your hands.

8. The outer parts of your arms should be pressed against the inner thighs.

9. Remain in the pose for a while and then come out.

Other Benefits of Bhujapidasana:

It helps to tone the abdomen.
It helps to improve blood circulation.
It helps to relieve stress and headaches.
It helps to improve concentration.
It helps to regulate the metabolism.
It helps to balance the nervous system.
It helps to improve digestion.
It helps to strengthen the upper body and bring about a balance.


Those who have shoulder, wrist, elbow and low back injuries should abstain from practising this asana. They should practise this asana only under the supervision of a yoga instructor.

Read more about: yoga, asana, strong, wrists, arms, vitamins, minerals, calcium
Story first published: Monday, August 8, 2016, 15:00 [IST]
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