Poses >> Bujapidasana

Bujapidasana (Arm-Pressure Balance Pose)

1. Begin in a standing forward fold with the feet slightly wider than hip width apart. Bend the legs, being careful not to drop the bottom lower than the knees.
2. Take your right upper arm and snuggle it behind the right thigh so that your outer upper arm lines up with your inner knee. You can grab your right calf muscle with your left hand to help maneuver the shoulder deeper behind the leg. Repeat this action on the second arm. Bend the knees deep enough so that you can plant both hands shoulder width apart onto the ground, fingertips facing forward. If it is difficult to place the hands completely flat, consider using two blocks or a wedge to rest your hands on.
3. Keeping the palms flat on the floor or blocks, sink the bottom toward the ground until the feet become light. Lift the heels up off of the ground as you dig your fingers into the mat and keep your elbows squeezing in line with your wrists. Once the heels lift, try to lift the toes as well. The weight is now all in the hands. Play with the delicate balance of how much you drop or lift the bottom to find your center of gravity.
4. There are two methods of becoming airborne and crossing the feet: on the ground or in the air. First try wiggling the right heel over the bridge of your left foot to cross the ankles while your feet are still safe on the ground. Keeping the ankles crossed, begin to bring more weight into the bottom until the feet become light. Lift the feet as you grip the mat gently with your fingertips. Squeeze the forearms toward each other to straighten and round the upper back. (If you prefer, instead of crossing the ankles on the ground, lean the weight into the bottom first in order to lift the feet uncrossed. Squeeze the arms to straighten them first and then work the crossing of the ankles.) Hold for 5 to 8 breaths.
5. Exhale as you bend the elbows and uncross the ankles, releasing the feet back to the ground.

Video and Text by Featured Yogamates Teacher: Kathryn Budig