Shoulder Pressing Pose

How to

1. Begin in a standing position with feet hip-width apart, then fold forward into a Forward Bend (Uttanasana).
2. Bend your knees deeply, bringing your palms flat on the ground, shoulder-width apart, just behind your heels.
3. Shift your weight into your hands and lift your heels off the ground, bringing your thighs up and over your upper arms.
4. Squeeze your thighs against your upper arms and engage your core to lift your feet off the ground, crossing the ankles.
5. Keep your elbows bent and maintain the balance using the strength of your arms and core. Your gaze (drishti) should be slightly forward.
6. Breathe steadily and hold the pose for a few breaths, maintaining focus and alignment.
7. To exit, gently lower your feet back to the ground and transition back into Forward Bend (Uttanasana) before standing up slowly.

Benefits

• Strengthens the arms, wrists, and shoulders by supporting the body's weight.
• Enhances core stability and strength through engagement of the abdominal muscles.
• Improves balance and concentration by requiring focus and coordination.
• Stretches and opens the hips, improving flexibility in the hip joints.
• Calms the mind and reduces stress through focused breathing and mindfulness.
• Energizes the body by stimulating blood flow and activating the body's energy centers.