Bhujapidasana: A Guide
Exploring the Intersection of Bhujapidasana and Tittibhasana
Ah, Bhujapidasana, the charming cousin of Tittibhasana that throws in a twist of crossed ankles and bent knees for good measure. Don’t be fooled by its simplicity! Achieving this pose is a tale of thirteen distinct movements:
- Inhale and jump around the hands, making a daring attempt to cross the feet.
- Exhale and humble yourself, gently lowering the chin.
- Inhale to rise, then exhale your way into Bakasana.
- Inhale again, as if levitating, for a brief moment of triumph.
- Exhale to jump back into the ever-reliable Chaturanga.
- Inhale into the uplifting embrace of Upward-Facing Dog.
- Exhale back into Downward-Facing Dog, and perhaps sigh with relief.
Both Bhujapidasana and Tittibhasana demand flexibility akin to that of an Olympic gymnast and strength equal to an ancient warrior, with a particular focus on the hips and back. Pro tip: Kurmasana could be your best friend in this journey. Now, imagine placing your legs “high on the arms” to find the elusive balance right over your hands. That’s the dream position.
But wait, there’s more! The perfect Bhujapidasana relies on your lower back and glutes being flexible, not to mention the coveted hip external rotation. In position, align your elbows to achieve a push upwards and embrace your legs around the arms, forming a bandha at the thighs, and where else but the ankles. If you’re feeling adventurous, pretend your feet want nothing to do with each other. This will activate your hip abductors like never before. Alternatively, bend the knees and squeeze the arms. Ah, sweet, muscular fortitude!
The basic gymnastics of your bodily joints in this pose include hip flexion and adduction, knee flexion, ankle dorsiflexion, foot eversion, trunk flexion, shoulder flexion, and external rotation paired with wrist extension—but who doesn’t love a little gymnastics in yoga?
Preparation is everything (or so they say). Try not to slip a disc as you enhance your hip flexibility with cradle stretches, always mindful of the precious knees. Lengthen those lower back muscles with Prasarita Padottanasana, Kurmasana, and Uttanasana. Strengthen your wrists and arms with Chaturanga Dandasana—because chicken arms just won’t cut it.
Begin in Tadasana, bow forward, hands strategically positioned between and behind your legs. Walk those feet forward as if you’re tip-toeing through a minefield, hook them at the ankles, and triumphantly rise. Employ the thigh squeeze-leg stretch method at the knees, clutching your ankles like they’re a life preserver. To exit, release the feet and return to Uttanasana using a bolster if needed. No one will judge.
Steps to Master Bhujapidasana:
- Flex the trunk and hips by channeling your inner psoas and enlist the rectus abdominis for undying support.
- Grasp one foot over the other, making the ankles feel secure, while everting them with the peroneus longus and brevis. What a mouthful!
- Anchor the index finger mounds onto the mat, pronate the forearms with defiance, then lift by activating those triceps. Create a resistance — the thighs won’t know what hit them. Use the anterior and lateral deltoids to flex shoulders, while the pectoralis major provides that extra stability, the serratus anterior is stabilizing the shoulder blades.
Should you seek further enlightenment on Bhujapidasana, dare to consult the extensive guide.