How to do Modified Bujapidasana (Arm Pressing Pose)

Welcome to the complete guide to doing modified bujapidasana, also known as the arm pressing pose. This yoga asana is a great way to build strength in your arms, core, and legs, while also improving your balance and focus. It’s a modified version of the traditional bujapidasana pose, which can be a challenge for beginners. However, with a few modifications, even those new to yoga can enjoy the benefits of this pose. In this guide, we’ll take a closer look at the benefits of modified bujapidasana, the contraindications, and how to do it correctly. We’ll also answer some questions you might have about the pose. So, if you’re ready to give it a go, let’s get started.

What are the benefits of modified bujapidasana?

Modified bujapidasana is an excellent yoga posture that offers numerous benefits to the body, mind, and soul. This pose is one of the most effective ways to strengthen and tone the arms, shoulders, and core muscles. In addition, it helps to improve balance, flexibility, and coordination.

Here are some of the most significant benefits of practicing modified bujapidasana:

Improves core strength: Modified Bujapidasana also works to strengthen the core muscles, which are crucial for maintaining good posture and balance. A strong core helps to prevent back pain and improves overall body stability and coordination.

Increases flexibility: This pose also helps to increase flexibility in the hips, thighs, and lower back. By stretching these areas, you can reduce stiffness and pain in these areas and improve your overall range of motion.

Reduces stress and anxiety: Modified bujapidasana is an excellent stress-relieving pose that can help to calm the mind and reduce anxiety. By focusing on your breath and body, you can find a sense of inner peace and relaxation.


The modified version of this pose is gentle, so there are few contraindications for it. Be careful if you have hip problems, and if you’re pregnant you might want to avoid this pose as well.

Is modified bujapidasana suitable for beginners?

Modified bujapidasana is a yoga pose that can be suitable for beginners, as long as they approach it with caution and listen to their body’s limitations.

The pose may be difficult for those who have limited flexibility. In such cases, it may take some time and practice to build up the necessary strength and flexibility to do this pose safely and effectively.

Is modified bujapidasana suitable for people with limited flexibility?

Yes, modified bujapidasana can be suitable for people with limited flexibility. The modification of this pose allows individuals to gradually work towards the full pose, making it accessible for beginners or those with limited mobility. However, it is important to consult with a yoga teacher or healthcare professional before attempting any yoga pose, especially if you have any injuries or medical conditions.

How to do modified bujapidasana

Now that you understand the benefits and contraindications of modified bujapidasana let’s dive into how to do the pose correctly. You’ll need two yoga blocks to do this pose. Follow the steps below to get into the pose:

1. Stack two yoga blocks on top of each other and sit on them so you are in a squatting position with your feet hip-distance apart, and your toes pointing forward.

2. Lean forward, bringing your torso between your thighs in a modified forward fold position. Try to keep your back flat as you shift your weight forward.

3. Put your hands in front of you in prayer position.

4. Engage your core muscles and keep your breathing calm and steady.

5. Hold this position for a few breaths, and then release by sitting up and returning your upper body to the upright position.

Remember to go slow and listen to your body. With practice and patience, you’ll gradually build up the strength and flexibility necessary to do the full bujapidasana pose.

How long should modified bujapidasana be held for?

Ideally, you should aim to hold modified bujapidasana for 5-10 breaths. This will help you to build strength and endurance. However, it is important to listen to your body and not push yourself too hard. If you feel any discomfort or pain in your joints or muscles, release the pose immediately.

Remember that yoga is not a competition, and it is more important to practice mindfully and safely than to achieve a certain duration or level of intensity in the pose. With regular practice and patience, you will gradually build your strength and flexibility, and be able to hold the pose for longer periods of time.

What tips should be followed while performing modified bujapidasana?

Modified bujapidasana is a yoga pose that requires proper alignment and technique to avoid injury and get the maximum benefits. Here are some tips that beginners should follow while performing modified bujapidasana:

1. Warm-up: It is essential to warm up your body before attempting any yoga pose. A few rounds of sun salutations or other warm-up exercises can help prepare your body for modified bujapidasana.

2. Engage your core: To maintain balance and stability in this pose, it is crucial to engage your core muscles. Draw your navel towards your spine and lift your chest to create a long spine.

3. Look forward: Keep your gaze forward to maintain balance and stability. Avoid looking down or up, as it can throw off your alignment.

4. Breathe: Deep and steady breathing can help you relax and hold the pose for longer. Inhale deeply as you prepare for the pose, and exhale as you lower down.

5. Take it slow: Don’t push yourself too hard in this pose. Listen to your body and take it slow. If you feel any discomfort or pain, release the pose and rest before attempting it again.

By following these tips and practicing modified bujapidasana regularly, you can improve your arm, shoulder, and core strength, as well as enhance your overall flexibility and balance. Remember to approach the pose with patience and mindfulness, and to always prioritize your safety and comfort. With dedication and practice, you will gradually deepen your practice and reap the many benefits of this challenging and rewarding yoga pose.

If want more guidance on your yoga journey, consider signing up for classes with Omstars! Here, you’ll find knowledgeable instructors who can help you get the most out of your practice.