Shoulder Bliss: Yoga for Flexibility and Strength

Welcome to the wonderful world of Yoga! One of the many benefits of a consistent yoga poses or practice is improved shoulder flexibility and strength especially for beginner. Additionally, our shoulders are integral to many daily activities, from carrying groceries to lifting weights. However, poor posture, stress, and lack of movement can cause tightness and weakness in the shoulders. Fortunately, yoga for shoulders can help! Incorporating yoga for shoulders poses that focus on stretching and strengthening the shoulders can increase your range of motion and build stability in this crucial area of the body. So, whether you’re a seasoned yogi or just starting, while keep practicing yoga for shoulders and enjoy the benefits of a healthy and happy shoulder girdle!

Warm-Ups

1. Breaths

Begin the yoga poses for flexibility in an upright kneeling position, while maintaining good alignment with your head, shoulders, and hips. Then shift your hips back to rest your seat on your feet. You can either place both hands on your thighs or bring one hand on your heart center and the other on your belly. Then close your eyes and hold the position for several deep belly breaths, in through your nose and out through your mouth.

 Breaths

2. Front to Back Neck Stretch

Begin your yoga for shoulders in an upright kneeling position, while maintaining good alignment with your head, shoulders, and hips. Then shift your hips back to rest your seat on your feet and place your hands on your thighs. Engage your core and take a deep belly breath. Then exhale as you slowly lower your head towards your chest. Inhale and slowly bring your head back, opening your chest to allow your head to fall far back as comfortably as you can go. Then repeat the sequence of movements, alternating directions.

Front to Back Neck Stretch

3. Side to Side Neck Stretch

Begin in an upright kneeling position, while maintaining good alignment with your head, shoulders, and hips. Then shift your hips back to rest your seat on your feet and place your hands on your thighs. Then engage your core and take a deep belly breath. Exhale as you slowly drop one ear down towards your shoulder, looking for a stretch in the neck. Then inhale to return to the starting position and repeat the movement on the opposite side.  Afterwards, repeat the sequence of movements, alternating sides.

Side to Side Neck Stretch

Variation 1

Begin the yoga poses for flexibility in an upright kneeling position on the floor with your head, shoulders, and hips in proper alignment. Clasp your hands together behind your back. Then tighten your abdominal area. Inhale and bring your clasped hands on your right hip, dropping your left shoulder as far as you can comfortably go. Exhale and slowly lower your ear towards the right shoulder. Then old this position for 3 deep belly breaths, in through your nose and out through your mouth. Afterwards, return to the starting position and repeat the movement on the opposite side.

Variation 1

Routines

1. Progressive Exercises 1:

a. Cat-Cow

Begin the yoga poses for flexibility in a 4-point position with your hands beneath your shoulders and your knees under your hips. Then engage your core. Slowly raise your head as you arch your mid back. Then alternate by lowering your head down and rounding out your mid back. Repeat the movement, alternating directions. Perform the movement for 5 repetitions.

Cat-Cow

b. Disco Cow (Barrel Roll)

From the end position of Cat-Cow, bend your upper body to one side. Then roll to round your mid back out, then circle your upper body to bend on the opposite side. Then repeat the sequence of movements for several repetitions. Perform the movement on the opposite side.

Disco Cow (Barrel Roll)

c. Downward-Facing Dog with Hamstring Stretch

From the Disco Cow (Barrell Roll) position, while tighten your abdominal muscles and push back with your arms. Then depending on your comfort level, while straighten your legs or slightly bend your knees as you lift your hips. Slowly lower one heel at a time, similar to a walking movement. Repeat the yoga for shoulders movement 

Downward-Facing Dog with Hamstring Stretch

d. Revolved Downward-Facing Dog

From the Downward Dog position, firmly press your palms on the floor. Reach your left hand under your body to grab hold the outside of your right knee or ankle, depending on your comfort level. Rotate your upper body further out to the side, while keeping your gaze straight towards the ceiling past your armpit. Then hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

Revolved Downward-Facing Dog

e. Child’s Pose

Slowly drop your knees down to a 4-point position. Then tighten your abdominal area and shift your hips back to your feet while extending both arms in front of your body. Lower your head to the floor, while relaxing your midback area for a light stretch.  Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

Child’s Pose

2. Camel Pose

Begin the the yoga poses for flexibility in an upright kneeling position on the floor with your knees shoulder-width apart, while pressing the tops of your feet on the floor. Then tighten your abdominal area. Then place your hands on your lower back or upper pelvis area. Contract your core and push your hips forward, slowly dropping your head back. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. 

Camel Pose

Progression Exercise 1

To make the exercise more challenging, rest your left hand on top of your left heel. Then push your hips forward to align with your knees, slowly dropping the head back. Hold this position for a few belly breaths, in through your nose and out through your mouth.  Relax and return to the starting position. Then repeat the movement on the opposite side.

Variation 1

Progression Exercise 2

To intensify the stretch, lean your upper body back, plant your hands on your heels, and look up. Then push your hips forward so that your hips are aligned with your knees. Hold this position for several deep belly breaths, in through your nose and out through your mouth.

Relax and return to the starting position.

Variation 2

3. Progressive Exercises 2:

a. Child’s Pose with Triceps Stretch

Begin in a 4-point position with your hands below your shoulders and your knees beneath your hips. Move your toes together and widen your knees. Tighten your abdominal area and shift your hips back to your feet, while extending both arms overhead. Then drop your head downward and relax your midback area for a light stretch. Then, lift your hands and press your palms together in a prayer position above your head, while bringing both elbows closer together. Hold this position for 5 deep belly breaths, in through your nose and out through your mouth.

Moreover, to make the exercise more challenging, while place a yoga block underneath your elbows to lift your arms even higher.

Child’s Pose with Triceps Stretch

b. Thread the Needle

From the Child’s Pose with Triceps Stretch position, inhale and rotate your upper body upward, extending your left arm towards the ceiling. Then rotate back and slide the same arm under your body with your palm facing upward, pressing your shoulder down to the floor. To intensify the stretch, bring your right hand all the way behind your back. Rest the side of your head on the floor and hold this position for several deep belly breaths, in through your nose and out through your mouth. Then return to the starting position and repeat the movement on the opposite side.

Thread the Needle

Repeat Child’s Pose and then Downward Dog positions

4. Progressive Exercises 3:

a. Forward Fold

From the Downward Dog position, slowly walk your feet forward between your hands. Then inhale to raise your upper body slightly. Exhale, bend your knees so your belly can touch your thighs, and drop your head forward. Gently rock your head forward and back, then side to side, letting your head hang heavy. Hold the position for several deep belly breaths, in through your nose and out through your mouth.

Forward Fold

b. Rag Doll

From the Forward Fold position. Straighten your legs and cross your arms over your head. Then hold onto your opposite elbows with your hands and slowly rock your upper body from side to side.

Rag Doll

c. Revolved Standing Forward Fold with Bent Knee

First;y, from the Rag Doll position, slowly bend your right knee. Then rotate your upper body to the left, while sweeping your left arm up as far as you can comfortably go, keeping your gaze upward. Keep your right hand pressed down to the floor or on top of a book or a yoga block for support. Then to intensify the stretch, wrap your left hand behind your back with your palm facing outward. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Lastly, repeat the movement on the opposite side.

Revolved Standing Forward Fold with Bent Knee

d. Halfway Lift to Forward Fold

With your arms lowered to the floor, inhale to raise your upper body, ideally to be parallel to the floor. Then place your hands just below your knees, keeping your legs straight. Exhale, then slowly lower your head and arms to the floor while keeping your knees soft. Then depending on your comfort level, while grab your heels to intensify the stretch. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mouth. 

Halfway Lift to Forward Fold

e. Cobra

From the Forward Fold position, inhale to return to the Halfway Lift position. Then exhale and move into a straight-arm plank position. Lower your body down to the floor. Breathe in, then lift your chest and slightly arch your back. Use your back and core strength with minimal assistance from your hands. Then hold this position for several deep belly breaths, in through your nose and out through your mouth.

Baby Cobra

f. Upward Dog

From the Cobra position, breathe in, then press to straighten your arms as you arch your back, while lifting your hips and knees off the floor. Stretch your hips and low back area, bringing your head back. Then hold this position for several deep belly breaths, in through your nose and out through your mouth.

Upward Dog

g. Three-Legged Downward-Facing Dog

From the Upward Dog position, push back with your arms and straighten your legs as you lift your hips. Then contract your abdominal muscles and extend one leg towards the ceiling, while keeping your hips and shoulders in the center. Then hold this position for a few belly breaths, in through your nose and out through your mouth.  

Three-Legged Downward-Facing Dog

h. Supported Crescent Lunge

From the end position of Three Legged Downward-Facing Dog, while lower your leg to step between your hands. Drop the back knee down and reach both of your hands overhead, shifting your pelvis forward and pressing through your back toes. Then hold the position for several deep belly breaths, in through your nose and out through your mouth. Then repeat the movement on the opposite side.

Lastly, to make the exercise more challenging, clasp your hands together overhead, while uncurl your back toes, and slowly arch your back, focusing on the stretch in your low back area.

 Supported Crescent Lunge

i. Supported Humble Warrior

From the Supported Crescent Lunge position, lower both arms and interlace your fingers behind your back. Then engage your core. Inhale and pull your hands down, while opening the chest and lifting your chin towards the ceiling. Then exhale and hinge through your hips to bend your upper body forward, while folding towards the inside of your front knee. Slowly lower your head towards the floor and raise your entwined hands overhead. Then hold the position for several deep belly breaths, in through your nose and out through your mouth. Repeat the movement on the opposite side.

Supported Humble Warrior

j. Dragonfly Twist

From the end position of the Supported Humble Warrior pose, unclasp your hands and straighten your upper body back up. Then hinge through your hips to rest one hand on the floor for support as you stack your back heel over your toes. Lift your back leg and reach your opposite hand towards the ceiling. Then lower your hand and place it on the inside of your front knee. Lastly, rotate your upper body towards your bent knee, while keeping your gaze straight forward. Then hold in this position for several deep belly breaths, in through your nose and out through your mouth.

Dragonfly Twist

k. Runner’s Lunge

From the end position of Dragonfly Twist, inhale and rotate your upper body back to the center. Engage your core and press into your front foot to straighten your leg. Looking for a stretch in the back of your front leg, bend your upper body forward, reaching your hands to the floor. Then to intensify the stretch, pull your toes toward you. Hold in this position for several deep belly breaths, in through your nose and out through your mouth.

To make the exercise more challenging, rock your hips from side to side to side, while maintaining your balance. 

Runner’s Lunge

l. Chaturanga Dandasana

Move into a straight-arm plank position, while maintaining good alignment with your head, shoulders, hips, and toes. Tighten your core, then bend your arms to lower your upper body towards the floor slowly. Then keep your upper body parallel with your bent elbows.

Chaturanga Dandasana

Repeat Upward Dog and Child’s Pose positions.

5. Bridge

Begin the yoga for shoulders lie on the floor with your knees bent and your feet flat, relaxing your upper body. Place your arms at your sides. Contract your abdominal area. Inhale, then push from your heels to lift your hips, squeezing your glutes at the end position. Then hold this position for several deep belly breaths, in through your nose and out through your mouth.

To make the exercise or yoga for shoulders more challenging, interlace your fingers and roll your shoulders under your body.

Bridge

6. Full Wheel

Begin the yoga poses for flexibility, lie on the floor with your knees bent, while maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on the sides of your head. Engage your core, then slowly push your hands and feet against the floor, bringing your hips up and dropping your head, looking for a light stretch. Then hold this position for several deep belly breaths, in through your nose and out through your mouth.

Relax and return to the starting position.

Full Wheel

7. Knees to Chest

Begin the yoga poses for flexibility, lie on your back on the floor with your knees bent and your feet flat on the floor. Then bring both knees to your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Then hold the position for several belly breaths, in through your nose and out through your mouth. 

Knee to Chest

8. Happy Baby

Begin the yoga poses for flexibility. lie on your back with your knees bent and feet flat on the floor, while relaxing your upper body. Then lift your legs to bring your knees toward your shoulders and wrap two fingers around the insides of your big toes. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

To intensify the stretch, pull your feet closer to your body or gently rock your lower body from side to side.

Happy Baby

9. Progressive Exercises 4:

a. Candlestick

Lie on your back with your knees bent and feet flat on the floor. Place your hands at your sides, while relaxing your upper body. Tighten your core and raise both legs upward at a 90-degree angle. Then hold the position for several deep belly breaths, in through your nose and out through your mouth. 

Candlestick

Note:

If the succeeding 2 exercises are challenging for you, you have the option to skip them and move on to Exercise D- Fish Pose (Matsyanasa)

b. Shoulder Stand Pose

Begin the yoga poses for flexibility, lie on your back on the floor with your knees bent and your feet flat. Then roll on your back to lift your hips off the floor,  while bringing your body weight towards your back and shoulders. Keep your knees bent and your ankles stacked above your knees, while maintaining good alignment between your shoulders and hips. Support your upper spine with your hands, while drawing your elbows in toward each other. Then once you find your balance, slowly extend your legs toward the ceiling, keeping your toes pointed upward. Then do not move your head and hold this position for several deep belly breaths, in through your nose and out through your mouth.

Shoulder Stand Pose

c. Plow Pose (Halasana)

From the Shoulder Stand position, slowly lower your feet above the head, while resting your toes on the floor. The closer you draw your elbows together, the more you support your spine. Then do not move your head and hold this position for several deep belly breaths, in through your nose and out through your mouth. Slowly lower your upper body back down, rolling one vertebra at a time. Then, slowly let your legs fall down until eventually you are lying fully on the floor.

To make the exercise more challenging, step your feet wider than shoulder-width apart overhead, interlace your fingers, and roll your shoulders under your body to intensify the stretch.

Plow Pose (Halasana) 

d. Fish Pose (Matsyanasa)

Lie on your back on the floor, while maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and bring your forearms to your sides. Then press through your elbows and forearms to lift your upper body and let your head drop to the floor, creating an arch in your chest area. Then move your elbows forward and your toes pointing straight ahead, pressing your legs and hips flat on the floor. Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

Fish Pose (Matsyanasa)

Repeat the Knees to Chest routine.

Cool Downs

1. Janu Sirsasana

Begin ths yoga poses for flexibility in an upright sitting position on the floor with your legs extended in front of your body. Then bend one knee and rest your foot alongside your opposite leg, either above or below the knee. Tighten your core and inhale as you raise both arms towards the ceiling. Exhale, hinge through your hips, and reach for your shin with both hands, tucking your chin towards your neck. Depending on your comfort level, walk your hands to grab hold of your ankle and lower your forehead towards your knee. Then hold the position for several deep belly breaths, in through your nose and out through your mouth.

Relax and return to the starting position. Then repeat the yoga for shoulders sequence of movements on the opposite side.

One-Legged Forward Fold

2. Seated Spinal Twist

From the end position of Janu Sirsasana, while raise back up to an upright sitting position. Then place one hand on your opposite knee, engage your core, and twist your upper body to the side. Then take a couple of deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

Seated Spinal Twist 

3. Seated Butterfly Pose with Forward Fold

Begin the beginner yoga poses for flexibility in an upright sitting position with your knees bent and feet flat on the floor. Then bring the soles of your feet together. Tighten your core and open your knees out to the sides. Hinge through your hips to bend your upper body forward, down toward the floor, holding your feet with both hands for support. Hold this position for several deep belly breaths, in through your nose and out through your mount. Then relax and return to the starting position.

Seated Butterfly Pose with Forward Fold

4. Lotus Prayer Pose

Begin the yoga for shoulders in an upright sitting position; while cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease. While maintaining good alignment with your head, shoulders, and hips. Then press your palms together in a prayer position. Engage your core and close your eyes. Then hold the position for several deep belly breaths, in through your nose and out through your mouth.

Lotus Prayer Pose

Incorporating beginner yoga for flexibility into your fitness routine is an excellent way to improve shoulder strength and flexibility. By practicing yoga, you can target the muscles in and around the shoulders, while helping to alleviate tension and improve the range of motion. Stronger and more flexible shoulders will help you perform daily tasks with greater ease, and they can also enhance your athletic performance and reduce the risk of injury. So, if you’re looking to build a stronger, more resilient upper body, yoga is an excellent place to start. Get on your mat and start reaping the benefits of yoga for shoulders today!