Jason Crandell (jasonyoga.com)
lives in San Francisco and teaches
at studios around the country.BHUJAPIDASANA (SHOULDER-PRESSING POSE)
Although the balancing point in this
pose is very narrow and you’re likely to
end up on your bum a few times, Bhu-
japidasana requires less effort to sus-
tain than Bakasana or Parsva Bakasana.
Stand in Tadasana (Mountain Pose)
with your feet as wide as your mat.
Bend your knees deeply and fold your
torso between your inner thighs.
Remember tucking the shoulder under
the knee in the lunge variation? Well,
here goes: Tuck your shoulders
between the inner knees as deeply as
you can, and put your hands on the
floor behind your heels. Your fingers
should point forward, not to the side or
backward. Bend your knees and begin
to sit on the backs of your upper arms.If it’s still difficult to bring the heels of
your hands to the floor, ease off and
continue working on the prep poses so
you create more flexibility in the hips
and groins and protect your wrists.
Squeeze your thighs strongly against
your upper arms, lean back until your
feet lift, and cross your right ankle over
your left. Draw your navel toward your
spine and extend your arms until
they’re straight.
Once you’ve found your narrow threshold
of balance, your arm bones will absorb
much of your weight and allow your mus-
cles to work less intensely. Let go of any
unnecessary tension—particularly in the
jaw and eyes—and settle into your breath
for as many rounds as you can.the pose
YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 33