Two-Handed Arm Pressure Pose

Instructions

1. 1Begin in a squat with your feet hip-width apart and press your upper arms firmly against the inner thighs just above the knees.
2. 2Plant your palms flat on the floor, shoulder-width apart, with fingers spread wide.
3. 3Engage your core, tilt your torso slightly forward, and begin to shift your weight into your hands.
4. 4Bend your elbows to 90 degrees, keeping them stacked directly above the wrists as a shelf for the legs.
5. 5Lean forward until your feet lift naturally off the floor, pressing the thighs actively into the arms for stability.
6. 6Hold for 3 to 5 breaths, gazing slightly forward, then lower with control.

Contraindications & precautions

• ⚠Wrist injury, carpal tunnel syndrome, or chronic wrist pain — full weight-bearing on the wrists is contraindicated; practice forearm balance variations instead.
• ⚠Shoulder instability or rotator cuff tear — the lateral compression and forward load place significant stress on the shoulder joint.
• ⚠High blood pressure or glaucoma — prolonged inversion of the gaze and sustained breath-holding increase intracranial and intraocular pressure.