Shoulder-Pressing Pose anatomy

Shoulder-Pressing Pose · Bhujapidasana · Tư thế ép vai

Shoulder-Pressing Pose mainly works triceps brachii, deltoid, pectoralis major, serratus anterior; it stretches hamstrings, gluteus maximus, erector spinae; rotator cuff stabilize.

3D anatomy model of Shoulder-Pressing Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Stand with the feet wider than the hips, fold forward, slide the shoulders behind the thighs and place the hands on the floor behind the heels. Lower the backs of the thighs onto the upper arms, shift your weight into the hands, lift the feet and cross the ankles in front, right foot on top. The thighs hug the arms; the triceps, shoulders, abdominals and adductors work hard. This is an advanced arm balance and often a step toward Firefly Pose.

Muscles in this pose

Working (contracting): Triceps brachii, Deltoid, Pectoralis major, Serratus anterior, Wrist flexors, Adductors, Iliopsoas, Rectus abdominis, Transversus abdominis

Stretching: Hamstrings, Gluteus maximus, Erector spinae

Stabilizing: Rotator cuff

Why these muscles work or stretch

Triceps brachii · Working (contracting): Holds the elbows and pushes the floor under body weight
Deltoid · Working (contracting): Mainly the front (anterior) fibers
Pectoralis major · Working (contracting): Presses the arms into the thighs
Serratus anterior · Working (contracting): Pushes the floor away and rounds the upper back
Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
Adductors · Working (contracting): The thighs hug the arms
Iliopsoas · Working (contracting): Flexes the hips deeply and holds the legs up
Rectus abdominis · Working (contracting): Curls the trunk, drawing the navel in
Hamstrings · Stretching: Stretched by the deep hip flexion; still keeps the knees bent to cross the ankles
Gluteus maximus · Stretching: Stretched by the deep hip flexion
Erector spinae · Stretching: Lengthens as the back rounds

Practice cues

Slide the shoulders deep; set the thighs as high on the arms as you can
Squeeze the thighs into the arms and press the floor to straighten the elbows
Cross the ankles and draw the heels in to lift the feet higher
Gaze at the floor ahead; don't drop the head too low

Benefits

May help build strength in the wrists, arms and shoulders
Strengthens the abdominals and adductors
Stretches the backs of the thighs and the hips
Trains balance and focus

Cautions / contraindications

Avoid with a wrist, elbow or shoulder injury
Use caution with low back pain
Avoid during pregnancy
Advanced pose: learn with a teacher; keep a blanket in front of you

Easier variations

Sit on a block, place the hands down and lift one foot at a time
Place the hands on blocks for extra lifting room

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Crow Pose Bakasana
One-Legged Crow Pose Eka Pada Bakasana
Firefly Pose Tittibhasana
Sage Koundinya Pose II Eka Pada Koundinyasana II
Eight-Angle Pose Astavakrasana
Side Crow Pose Parsva Bakasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)