Placed at the pinnacle of the Ashtanga Yoga Primary Series this posture demands physical strength, a certain degree of openness in the hips and steady endurance on every level. If you try it out in the afternoon outside of the practice you will probably notice that you have a little more mental and physical energy to give to the posture. Use that to explore the technical aspects of the movement and break every step of the way down in your own analytical terms so that it makes sense to you. Then when you try Bujapidasana again within the context of your practice some memory of the technique will be present in your body. You will need to keep your mind conscious and aware of every step of the posture, training both the body and mind to fully present of the journey. You also need a strong shoulder girdle to perform this posture as well as coordinated integration of the deep bandha work within the interior space of the pelvis. Both of these foundational elements of strength can take years to build. The process of acquiring these tools can also be a very emotional experience that triggers deeply seeded fears, anxieties or other emotional traumas. If you want to build the strength that it takes to perform Bujapidasana you have to be brave enough to commit to the full exploration of what the posture brings up.
If you are a beginner first attempting the posture it might be best to try the more simple modification where you begin by jumping the feet to the floor on the outside of your arms. Then take a squatting position and step on your hands while bringing the shoulders fully forward around your arms. Once you step on your hands try to keep the full hand and wrist in contact with the ground. Next bend your arms slightly and begin to allow the thighs to rest on the shelf of the upper arms. Engage the bandhas to support the pelvis and keep it lifted and avoid the tendency to fall backwards onto the floor. Cross your feet and bring them through the arms by leaning the weight of your body forward while pressing the arms and placing the head on the ground. After five breaths drag or lift your feet forward while pressing the arms, lifting the chest and supporting the pelvis from falling backwards. To fully exit the posture bring one foot around while bending the arms and leaning even more forward into the solid foundation of your arms. Bring the second foot around and finally bend the arms and press into the floor to jump all the way into Chaturanga Dandasana. If you are slightly more advanced try to jump directly into the posture, cross your feet while floating in the air, bend arms to bring the feet through the arms and touch the chin. To jump back from the more advanced version try to keep the feet off the ground throughout the whole transition and bring both feet back into full Bakasana position before you jump back into Chaturanga Dandasana. Only then will you be “done” and ready for Supta Kurmasana which comes next!