This week’s pose of the week is another Arm Balance, Bhjapidasana, Arm Pressure Pose! This shape requires lots of flexibility to get into it and a lot of strength to hold.  Try to approach this with non attachment, play around with it and enjoy the process without being attached to the outcome of holding or not!


Strengthens arms, shoulders, core and inner thighs. Stretches the back and groin. 

How to:

  1. Begin in a deep squat, Garland Pose, Malasana (check out our blog post for a how to!)
  2. Tilt the torso forward as you lift the hips so gaze is to the floor and head is inline with the hips parallel to the floor.
  3. Reach both arms back between your legs, tucking right shoulder underneath right thigh and left shoulder underneath left thigh.
  4. Round the spine to reach the hands back and around the ankles.
  5. Place the hands on the floor on either side of the feet, fingers pointed forward or turned out slightly.
  6. Lift the hips above the shoulders keeping hands on the floor.
  7. Step the feet together, crossing one ankle in front of the other.
  8. Squeeze the inner thighs together and lift the feet from the floor.
  9. Press the floor away from you to straighten the arms.
  10. Spine is rounded, pressing legs into arms and arms into legs and lifting the sternum from the navel.
  11. Hold and breathe for 3-5 breaths.
  12. To release bring your feet to the mat, release the arms from around the legs, turn the toe forward as you fold forward into Uttanasana, Forward Fold then lift back up to Tadasana, Mountain pose.

Modify it:

You can always start with keeping the elbow bent! If you are working on balance and supporting your weight then place a cushion or bolster underneath the hips. If you are working on getting the shoulders under the legs then keep the feet on the floor and the knees bent and breath into it.