Shoulder-Pressing Pose

Instructions

1. 1From a standing position, step your feet slightly wider than hip-width and squat down deeply, bringing your torso between your thighs.
2. 2Slide your right upper arm and shoulder as far under your right thigh as possible, then place the right hand flat on the floor.
3. 3Repeat on the left side, threading the left shoulder under the left thigh and pressing the left hand down.
4. 4Shift your weight forward into your hands, engage your core firmly, and begin to lean forward.
5. 5Press into the floor and lift your feet off the ground, crossing your ankles if helpful for balance.
6. 6Keep your gaze slightly forward, maintain even pressure through both hands, and hold for 2–5 breaths.

Contraindications & precautions

• ⚠Wrist or elbow injury — this pose places the full body weight on the wrists and elbows in an extreme angle; avoid completely until fully healed.
• ⚠Shoulder injury or instability — deeply embedding the shoulder under the thigh under load can compress or destabilize the shoulder joint; do not practice during recovery.
• ⚠High blood pressure or glaucoma — the inverted weight-bearing position raises intraocular and arterial pressure; avoid or consult a medical professional before attempting.