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4/18/2024 0 Comments

Mastering Yoga Pose Bhujapidasana - Arm Pressure Posture - In 5 Special Steps

Ashtanga Yoga is a dynamic and structured yoga practice that challenges both the body and mind. One such jewel in the crown of the Ashtanga Primary Series seated sequence is Bhujapidasana, a pose that demands strength, flexibility, and focus. In this blog post, we'll dive into the intricacies of Bhujapidasana, exploring its benefits, steps, variations, and our five special steps for mastering it.

The Essence of Bhujapidasana
Bhujapidasana translates to Arm Pressure Posture or Shoulder Pressing Pose. Bhuja, means arm/shoulder, Pida, means pressure, and Asana, means pose. It is the fourteenth seated posture in the Ashtanga Yoga Primary series. Bhujapidasana comes after Navasana in the Primary Series (Yoga Chikitsa) and it is the first challenging arm balance from Ashtanga’s first series.

Tap here to watch a step-by-step tutorial video on Bhujapidasana

This pose brings together elements of strength, flexibility, and grounding, making it a powerful practice for yogis of all levels. Bhujapidasana challenges the practitioner to engage their core, open their hips, and work on their arm strength, leading to a harmonious integration of body and mind. Devoting the time necessary to properly master Bhujapidasana will give practitioners tools necessary to approach and master more challenging arm balances in 2nd or Intermediate series and beyond.

Contraindications and Cautions
While Bhujapidasana offers numerous benefits, it's important to approach the pose with caution and awareness, especially if you have certain conditions. Here are some contraindications and precautions to consider:

Wrist Issues: Individuals with wrist injuries or weaknesses should be cautious when practicing Bhujapidasana, as it places significant pressure on the wrists. Consider modifications to reduce strain on the wrists.

Shoulder Injuries: Those with shoulder injuries, particularly issues involving the rotator cuff or shoulder impingement, should avoid or modify Bhujapidasana. Consult a yoga teacher or healthcare professional for guidance.

Knee Problems: If you have knee issues, be mindful of the deep hip flexion required for this pose. Avoid forcing your knees too close to the armpits if it causes discomfort.

Pregnancy: If you were practicing Bhujapidasana before pregnancy, honor your body and modify as necessary. If you had not started this posture before pregnancy, it is advised that pregnant women avoid Bhujapidasana due to the pressure it places on the abdomen and the potential strain on the wrists. Always consult a healthcare provider before practicing any yoga pose during pregnancy.

High Blood Pressure: The intense engagement required in this pose might not be suitable for individuals with high blood pressure. Always consult a healthcare professional before attempting advanced yoga poses.

Beginner Level: Bhujapidasana is an intermediate to advanced pose. If you're new to yoga or have limited upper body strength, it's wise to work on foundational poses and gradually build up strength and flexibility before attempting this pose.

Benefits of Bhujapidasana

Core Strength: Bhujapidasana requires significant engagement of the core muscles to lift and balance the body. Regular practice helps strengthen the abdominal muscles, contributing to better posture and overall stability.

Hip Flexibility: This pose involves a deep hip flexion, which helps release tension in the hips and increase their flexibility. It's particularly beneficial for individuals who spend long hours sitting, as it counteracts the tightness often experienced in the hip area.

Shoulder and Arm Strength: Supporting the body's weight with the arms and shoulders enhances upper body strength. Over time, this can lead to stronger arms, shoulders, and wrists.

Balance and Focus: Balancing the body on the arms while keeping the feet off the ground demands a high level of concentration and mental focus. Practicing Bhujapidasana enhances mindfulness and concentration, which can carry over to daily life.

Digestive Stimulation: The compression of the abdomen in this pose can stimulate the digestive organs, potentially aiding digestion and improving overall digestive health.

Mind-Body Connection: Bhujapidasana requires the synchronization of breath, movement, and concentration. This integration promotes a deeper mind-body connection, fostering a sense of inner harmony and awareness.

Tips for Success
Consistent Practice: Like any yoga pose, consistency is key. Regular practice will gradually improve your strength and flexibility.

Patience: Don't be disheartened if you can't lift your feet at first. Progress might be slow, but with patience, you'll see improvements over time.

Use Your Breath: Deep, mindful breathing will help you find balance and ease in the pose.

Tap above or click here to watch a step-by-step tutorial video on Bhujapidasana.

Step-by-Step Instructions for the Full Expression of Bhujapidasana with Sanskrit Vinyasa Count
We will be entering this posture from downward facing dog, having just taken a vinyasa after Navasana to seated position.

Sapta (Vinyasa #7): From Adho Mukha Svanasana (down dog), look forward and jump your feet around your arms (to balance on your hands). As you exhale and once you jump your legs around your arms, work to gently squeeze your thighs around your arms, just above your elbows. Cross your feet, right on top of left, and keep your head up and chest lifted.

Asthau (Vinyasa #8) Exhale and start to bend your elbows as you tilt your hips up and your chin down. This will help you naturally hinge forward as your feet tilt backwards between your arms. Keep your gaze forward the whole time, making sure not to drop your head or your gaze. Hover your chin a few inches above the floor. Take five deep breaths here. Throughout the posture, continue to gently engage your inner thighs to help you maintain the integrity of the posture. Deep breathing with sound and connect with Mula Bandha. Don’t round your upper back but instead maintain extension through your chest by gently engaging your latissimus dorsi throughout the asana.

Nava (Vinyasa #9) Inhale, lift your head and lengthen your spine, keeping your chest open. At the same time, straighten your legs out in front of you.

Dasa (Vinyasa #10) As you exhale, swing your legs backwards to rest on your triceps. Inhale there.

Ekadasa (Vinyasa #11) Exhale and jump back into Chaturanga Dandasana.

Dvadasa (Vinyasa #12) Inhale into Urdhva Mukha Svanasana(Upward facing dog)

Trayodasa (Vinyasa #13) Exhale into Adho Mukha Svanasana (Downward facing dog)

Bhujapidasana requires both strength and balance. If you find the full expression of Bhujapidasna is not yet accessible to you, start with our 5 special steps (below) to help you safely work towards mastery of this posture. If you are consistent with the modifications, you will soon develop incredible strength in your wrists, arms, chest, hands, shoulders, and upper back. You’ll also notice improvement in flexibility of your pelvis and hips and great core strength. As your flexibility, strength and stamina increase, you will master the full expression of Bujapidasana. Just keep practicing!

Bhujapidasana Modifications
If you have limited flexibility or weakness in your shoulders, arms, back, wrists, hands, hips or hip flexors you may struggle to approach, let alone perform the full expression of Bhuja Pidasana. But do not give up! If you approach this asana in steps, you will allow your body to approach the posture where you are currently, and safely build up the strength, flexibly and stamina you need to move to the next step and then the next. Doing it this way allows you to practice this difficult asana and tangibly build up to the full expression of this yoga posture.

I am a huge believer in helping students approach the practice where they are, and give them tools to grow in their body and their practice over time. In all of my yoga classes, I teach Bhujapidasana in five (5) special steps. Let’s break each step down so you can start to explore with this asana. Begin with step one and continue working with that step until you’ve mastered that modification. Once you have, start working with step two, then three and so on. If you practice these modifications consistently, there is no doubt you will eventually master the full expression of Bhujapidasana.

Variation One (1)
Start this modification from downward-facing dog. Walk your feet forward in front of your hands. Bend your knees and work to get your hands right behind your feet with palms flat. If you find that you cannot flatten your wrists and/or keep your hands directly behind your feet, press up more through your hips. By pressing your hips up towards the ceiling when working to press your hands downward into the ground, you are working with tensegrity or oppositions of force. With concsistent practice, this will help you safely get your palms flat to the floor behind your feet.

Variation Two (2)
Start variation or modification two when you are able to comfortably practice modification one. From down dog, walk your feet forward in front of your hands. Take your fee to hip distance apart. Press your palms flat on the ground. Shift your weight back into your hands and sit your hamstrings on your triceps.

Take five deep breaths here. Lift your chin, keep your hands pressed into the floor, and in this variation, feet on the floor. At the end of your fifth breath, either drop your hips all the way to the floor and then take a vinyasa, or stand up to get out of the posture and then take a vinyasa.

Variation Three (3)
Start variation three from down dog. Look forward and walk your feet around your arms. Pressing your palms flat, sit down onto your triceps. Next, shift your body weight onto your hands and lift your feet off the floor. Hold this variation for five deep breaths while engaging your inner thighs to keep your feet lifted off the floor. Flex your feet. Gaze forward and keep your chin up.

Modification three helps you learn the importance of engaging your psoas and your core. If you would like to start exploring the exit for this posture, begin to start trying to straighten you legs after your fifth breath. See if you can swing your feet back so that your shins are resting on your triceps. From there, keeping your gaze forward, jump back into Chaturanga.

Breathe here for five deep breaths. This modification will help you build up the necessary strength and stamina to move onto the next variation. At the end of your fifth breath, stand up slowly and release the pose, step your feet back into high and then low plank and finish your vinyasa. This modification is an excellent place to build up your strength, stamina, flexibility and endurance necessary to move onto step two.

Variation Four (4)
Start modification four from down dog. You may choose to try and jump your feet around your hands from down dog, or you may opt to walk your feet around your hands. Next, bend your knees and sit your hamstrings on top of your triceps. Keep you gaze forward as you shift your weight back into your hands and lift your feet off the floor. Cross your legs, right foot on top of left. Point both feet strongly as you gently engage your inner thighs. Breathe here for five deep breaths. Keep your gaze forward, engage your lattisimus dorsi to help keep your chest open and control the shoulders from rounding too much.

After your fifth breathe in modification four, straighten your legs. Keeping your gaze forward, take your legs back onto your triceps. If you can maintain the balance here, jump back into chaturanga and finish your vinyasa.

The fifth step to my five special steps is the full expression of Bhujapidasana. Once you find you are comfortably able to do variation four, you are ready for the full expression of arm pressure posture!

Bhujapidasana, a dynamic arm balance within the Ashtanga Yoga Primary Series seated sequence, offers a range of physical and mental benefits. Its emphasis on core strength, hip flexibility, and concentration can be incredibly rewarding for practitioners who approach it with mindfulness and respect for their body's limitations. However, as with any yoga pose, it's crucial to practice Bhujapidasana mindfully and with awareness of your individual needs and physical conditions. If you're unsure whether this pose is suitable for you, consult a qualified yoga teacher or healthcare professional before incorporating it into your practice. Click here to watch our full tutorial on Bhujapidasana.

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details.

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We hope you find this video series helpful to you in creating or maintaining your yoga practice!

About the Author
Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.

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4/4/2024 0 Comments

Exploring Navasana: A Step by Step Guide

The Essence of Navasana
Navasana derives its name from the Sanskrit words "nava," meaning boat, and "asana," meaning posture. This pose mimics the shape of a boat, with the body balanced on the sit bones, legs lifted, and the spine forming a "V" shape. This seemingly simple pose demands engagement and activation of various muscle groups, requiring a blend of core strength, balance, and stability.

Navasana is the thirteenth seated posture in the Ashtanga Yoga Primary series. This posture tends to be a challenging posture, regardless of how strong or flexible you are. Even if the first Navasana seems rather easy for you, with legs fully extended and back straight, by the fifth one, many practitioners find it challenging to maintain a straight back and breathe freely. If you find the full expression of Navasana challenging, be sure to check out our recommendations for modifying this posture.

Yoga has long been celebrated for its multifaceted benefits for the mind, body, and spirit. Ashtanga Yoga, a dynamic and rigorous form of yoga, is known for its structured sequences that gradually build strength, flexibility, and mindfulness. In the primary series of Ashtanga Yoga, a multitude of poses challenge practitioners to connect with their bodies and minds in unique ways. One such pose is Navasana, commonly known as the Boat Pose. Let's delve into the nuances of Navasana and understand its significance within the Ashtanga Yoga practice.

Benefits of Navasana

Physical Benefits:
Core Strengthening: Navasana is a powerhouse for building core strength. It engages the entire abdominal region, including the rectus abdominis, transverse abdominis, and obliques. A strong core supports better posture, spine health, and overall stability.

Hip Flexor Flexibility: As you lift your legs in Navasana, the hip flexors are stretched and engaged. Regular practice can lead to increased flexibility in the hip joints, promoting better mobility and reduced tension in the lower back.

Improved Digestion: The compression of the abdominal area in Navasana massages and stimulates the digestive organs. This can aid in digestion, alleviate constipation, and promote better gut health.

Spinal Health: The pose encourages a straight spine, which helps in maintaining a healthy posture and reducing the risk of spinal issues. The engagement of core muscles also contributes to spinal stability.

Stronger Back Muscles: While the pose predominantly focuses on the front body, the muscles of the lower back are also engaged to support the lift of the legs. This balanced engagement promotes overall spinal strength.

Mental and Emotional Benefits:

Enhanced Concentration: Balancing in Navasana requires focused attention and mindfulness. Practicing this pose helps sharpen your concentration skills and teaches you to remain present in the moment.

Stress Relief: The deep breathing combined with the physical effort in Navasana triggers the release of endorphins—natural stress relievers. This can help alleviate tension and promote a sense of calm.

Confidence Boost: As you gradually improve your strength and balance in Navasana, you'll experience a boost in self-confidence. Achieving even small milestones in the pose can empower you both on and off the mat.

Mind-Body Connection: Navasana demands synchronization between breath, movement, and mental focus. This strengthens the mind-body connection, allowing you to become more attuned to your body's signals and needs.

Energetic Benefits:

Manipura Chakra Activation: In yoga philosophy, Navasana stimulates the Manipura chakra, which is associated with personal power, confidence, and transformation. Activating this chakra can foster a sense of empowerment and self-assuredness.

Prana Flow: The posture encourages the flow of prana (life force energy) along the spine. This revitalizing energy flow can leave you feeling invigorated and balanced.

Tap here to watch a step-by-step tutorial video on Navasana.

Contraindications

Pregnancy: Navasana involves significant engagement of the abdominal muscles, which can put pressure on the abdominal area and the pelvic floor. The full expression of this posture is NOT recommended if you are pregnant. Some women will find they can easily still do this asana while pregnant, but it puts too much pressure on your abdominal wall and therefore is better done in a modification form during pregnancy, or avoided altogether.

Diastasis Recti: This condition occurs when the abdominal muscles separate, often due to pregnancy or rapid weight changes. Navasana can exacerbate this condition and should be avoided until the separation has healed and abdominal strength is restored.

Recent Abdominal Surgery: If you've undergone abdominal surgery, such as hernia repair or any surgery involving the core muscles, consult with your healthcare provider or a qualified yoga instructor before attempting Navasana.

Back Injuries: Individuals with chronic or acute back issues, such as herniated discs, should approach Navasana with caution. The pose involves a balancing action that could strain the lower back if not executed correctly. Consider modifying or avoiding the pose if you have any discomfort or pain.

Neck Issues: If you have neck injuries, cervical spine problems, or experience neck pain, be cautious in Navasana. Avoid rounding the upper back excessively, as this can strain the neck and exacerbate any existing issues.

High Blood Pressure: Navasana requires a strong engagement of the core muscles and can cause a rise in blood pressure. If you have uncontrolled high blood pressure or any heart-related issues, consult your healthcare provider before attempting this pose.

Wrist or Shoulder Injuries: Placing the hands on the floor behind the hips in Navasana can put pressure on the wrists and shoulders. If you have wrist or shoulder injuries or discomfort, consider modifications, or avoid the pose altogether.

Recent Surgeries or Injuries: If you've had recent surgeries or injuries that affect your ability to balance or engage the core muscles, Navasana may not be suitable until you've fully recovered and regained strength.

Lack of Core Strength: If you're new to yoga or have a weak core, attempting Navasana prematurely can strain the muscles and potentially lead to injury. Work on building core strength through gentler poses before progressing to more advanced poses like Navasana.

Always prioritize your safety and well-being when practicing yoga. If you're uncertain about whether Navasana is appropriate for you, consult a qualified yoga instructor or healthcare professional. They can offer guidance and modifications tailored to your individual needs and limitations. Remember that yoga is about honoring and respecting your body's signals, and there's no shame in opting for alternatives that better suit your unique circumstances.

Step-by-Step Instructions for the Full Expression of Navasana with Sanskrit Vinyasa Count
We will be entering this posture from downward facing dog, having just taken a vinyasa after Marichyasana D.

Sapta (Vinyasa #7): From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through. Lean back slightly and extend your legs up and out in front of you, off the floor. Take your arms out in front of you, hip width apart. Open your chest and draw your belly in. Work to keep your toes pointed and your legs straight. Work to have your toes in line with your eye level. Continue to lengthen your back, lift your chest and gaze towards your toes (Padhayoragrai Drishti). Take five deep breaths here.

Asthau (Vinyasa #8) Inhale, cross your legs, bring your hands to the floor and push your body off the floor. Exhale back down to the ground.

Sapta (Vinyasa #7) Begin your second (2nd) of five Navasana’s. Extend your arms in front of you in line with your eyes. Lean back slightly and lift your feet off the floor. Your legs are straight legs and your chest is lifted. Gaze towards your toes (Padhayoragrai Drishti). Take five deep breaths here.

Asthau (Vinyasa #8) Inhale, cross your legs, bring your hands to the floor and push your body off the floor. Keep your head and chin up as you do so. Exhale back down to the ground.

Sapta (Vinyasa #7) Begin your third (3rd) of five Navasana’s. Extend your arms in front of you in line with your eyes. Lean back slightly and lift your feet off the floor. Your legs are straight legs and your chest is lifted. Gaze towards your toes (Padhayoragrai Drishti). Take five deep breaths here.

Asthau (Vinyasa #8) Inhale, cross your legs, bring your hands to the floor and push your body off the floor. Keep your head and chin up as you do so. Exhale back down to the ground.

Sapta (Vinyasa #7) Begin your fourth (4th) of five Navasana’s. Extend your arms in front of you in line with your eyes. Lean back slightly and lift your feet off the floor. Your legs are straight legs and your chest is lifted. Gaze towards your toes (Padhayoragrai Drishti). Take five deep breaths here.

Asthau (Vinyasa #8) Inhale, cross your legs, bring your hands to the floor and push your body off the floor. Keep your head and chin up as you do so. Exhale back down to the ground.

Sapta (Vinyasa #7) Begin your fifth (5th) and final Navasana. Extend your arms in front of you in line with your eyes. Lean back slightly and lift your feet off the floor. Your legs are straight legs and your chest is lifted. Gaze towards your toes (Padhayoragrai Drishti). Take five deep breaths here.

Nava (Vinyasa #9) After your fifth breath in your last Navasana position, cross your legs, bring your hands to the ground and jump back into Chaturanga Dandasana.

Dasa (Vinyasa #10) Inhale into Urdhva Mukha Svanasana(Upward facing dog)

Ekadasa (Vinyasa #11) Exhale into Adho Mukha Svanasana (Downward facing dog)

Navasana Modifications
For practitioners who are building their strength or working with limitations, there are several wonderful modifications available for you to safely work your way towards the full expression of Navasana.

Variation One (1)
Start in downward facing dog. Walk or jump through to seated position. From there, bend your knees and extend your arms out in front of you (hip distance apart). Lean back slightly ensuring you maintain a straight back. Your head is up. Breathe here for five deep breaths. Engage mula bandha with every inhale and uddiyana bandha with every exhale.

After your fifth exhale, bring your hands to the ground, cross your legs, inhale and press through your hands and try to lift your hips off the floor keeping your feet on the mat. Exhale, lower back down. Make sure you keep your head up and eyes forward while you lift your hips off the floor.

Then start with Navasana #2 with arms extended, knees bent, head and eyes lifted. Make sure you are slightly leaning back to maintain a straight spine. Breathe here for five deep breaths. On your last exhale, cross your legs and repeat the lift. Repeat Navasana and the lift three more times (for a total of five Navasana). After your fifth breath in your fifth and final Navasana, take your Vinyasa.

Variation Two (2)

Start from downward facing dog. Jump, hop or walk through to seated position. Extend your arms in front of you (hands are hip distance apart). Bend your knees and lean back slightly to ensure your back is straight. Lift your chin and head up. Lift one of your legs in the air and stretch it up and out. Breathe here for five deep breaths. Maintain engagement of mula bandha with every inhale and uddiyana bandha with every exhale. After your fifth exhale, bring your hands to the floor midway between your knees and hips. Keep your head up and eyes forward. Inhale and press through your hands and try to lift your hips and feet. Exhale, lower back down. We will do this 5x.

Inhale and begin Navasana #2. Bend. Your knees, extend your arms, and lift your chest as you lean back. Lift your other leg off the floor and extend it forward. Do your best to keep your chest lifted and your back flat. Breathe here for five deep breaths. At the end of your fifth exhale, cross your legs and repeat the lift. Repeat Navasana and the lift three more times total. Be sure to alternate the extended leg each time. On the fifth and final Navasana, you may try to attempt the full expression with both legs straight. However, if you are fatigued, do your last Navasana with both feet on the floor and knees bent (Modification 1). Once you take your fifth breathe here in your fifth Navasana, take your Vinyasa.

As this modification becomes easier, you may begin doing Navasana with both legs lifted and both knees bent. And once that modification becomes easier, you can begin attempting the full expression of Boat Posture.

Common Mistakes
Do NOT compromise your body position in Boat pose to get your legs straight. It is WAY more important for your back to be straight in Navasana than for your legs to be straight. Whenever you find your back starting to round as you get fatigued, take a modification of the posture that will help you safely keep your chest lifted and back flat.

It is most important to focus on keeping your back straight. Keeping one leg on the floor or bending both knees are extremely useful modifications. Both allow the spine and pelvis to stay open and long, while you work to strengthen your hips and core.

Precautions and Considerations
While Navasana offers numerous benefits, it's important to practice with awareness and respect for your body's limitations. If you're new to yoga or have any existing injuries or conditions, consider these precautions:

Modify as Needed: If you're struggling with the full expression of Navasana, feel free to use your hands for support behind your thighs or keep your feet on the ground.

Avoid Straining: Don't force your legs higher than your hip flexors allow. Overstraining can lead to discomfort or injury.

Listen to Your Body: If you experience pain, discomfort, or strain while practicing Navasana, release the pose and consult a yoga instructor or healthcare professional.

Navasana, the Boat Pose, is a cornerstone of the Ashtanga Yoga primary series. Through its physical challenges and mental subtleties, Navasana embodies the essence of yoga—union of body, mind, and spirit. As you practice Navasana and explore its depths, remember that yoga is a journey, not a destination. Each attempt, each moment of presence, contributes to your growth on and off the mat.

About the Author
Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.com for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.