Yoga for Shoulders
The shoulders are one of the most important parts of the body, acting as the foundation for many of our daily activities. However, as we age, our shoulders can become stiff and painful, leaving us feeling frustrated and uncomfortable. Fortunately, yoga can help to alleviate shoulder pain and reduce stiffness. One of the most natural and beneficial solutions for shoulder pain is yoga. Through stretching, strengthening, and breathing exercises, yoga can help relax tight muscles, improve posture, and increase flexibility in the shoulder area.
Yoga helps to reduce shoulder inflammation, strengthen the muscles, and improve flexibility. Yoga also helps to reduce stress and tension that can often contribute to shoulder pain. In this article, we will look at five simple yoga poses that can help you find relief from your shoulder pain. The Yoga for Shoulders exercises below are a must-try to have happy shoulders. Each of these poses will help to target specific parts of the shoulder to provide maximum benefit and relief. So grab your mat and let’s get started on your path to finding relief.
Warm-up: Yoga for Shoulders
1. Breaths
Begin in an upright sitting position on the floor with your hands on your lap, or you can place your right hand over your chest and your left hand onto your belly, while maintaining good alignment with your head, shoulders, and hips. Then close your eyes and slightly bend forward as you exhale. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement. Starting with 1 set of 3 repetitions.
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Routines: Yoga for Shoulders
1. Progressive Exercises 1
a. Side Neck Stretch
Begin in an upright sitting position with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Tuck one hand under your seat. Then engage your core as you reach one arm overhead. Looking for a light stretch on the side of the neck, reach your extended hand to the opposite ear, gently pulling your head closer to your shoulder. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
To intensify the stretch, use your hand to pull your head closer to your shoulder gently.
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b. Side Neck Stretch with Chin Tuck
Begin in an upright sitting position with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Tuck one hand under your seat. Engage your core as you reach one arm on the back of your head. Slightly turn your head to an angle. Use your hand to gently pull your head down, tucking your chin towards your neck. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
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Repeat the sequence of movements on the opposite side.
2. Shoulder Circles
Begin in an upright sitting position with your legs crossed on the floor, while maintaining good alignment with your head, shoulders, and hips. Place your hands on your thighs. Then engage your core. Shift your right shoulder upward, then roll them up and back until you feel resistance in your shoulder blades. Gaze up towards the sky as you reach the end position for a light stretch in the neck. Lastly, Relax and repeat the movement in the opposite direction. Complete 10 repetitions.
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3. Progressive Exercise 2
a. Bound Hands with Arms Stretch
Begin in an upright sitting position with your legs crossed on the floor, while maintaining good alignment with your head, shoulders, and hips. Then engage your core. Interlace your fingers, then flex your hands forward, palms facing outwards. Lastly, slowly arch your mid-back and tuck your head between the arms. Inhale, bring your joined hands, and gaze up toward the sky. Exhale as you return to the starting position. Repeat the movement. Start with 1 set of 10 repetitions.
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b. Open Arms Stretch
From the end position of Bound Hands with Arms Stretch. Then engage your core. Drop the right hand out to the side, then bring the left hand behind your head, elbow pointing towards the sky. Exhale as you bend the right elbow and plant it on the floor. Repeat the movement on the opposite side.
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4. Cat-Cow
Begin in a 4-point position on the floor with your hands beneath your shoulders and your knees under your hips. Contract your abdominal area. Slowly lift your head and arch your mid back. Then alternate by rounding out your mid back as you drop your head downward. Repeat the movement for 5 repetitions, alternating directions.
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5. Disco Cow (Barrel Roll)
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Contract your abdominal area. Arch your mid back, then bend your upper body to one side. Lastly, roll to round your mid back out, then circle your upper body to bend on the opposite side. Repeat the sequence of movements for five repetitions. Perform the movement on the opposite side.
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6. Thread the Needle
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. While maintaining a good alignment and engage your core. Inhale, extend your left arm up, and on your exhale, drive your left arm under the right arm as you lower your upper body. Lastly, extend your right arm overhead for support. Afterward, hold in this position for several deep belly breaths through your nose and out through your mouth. Relax and repeat on the opposite side.
To intensify the pose, you can place your right hand at the back of your body. But if this position hurts your neck, stop immediately.
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7. Puppy Pose
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. While maintaining a good alignment and engage your core. Slowly, walk your hands forward, dropping your chest on the floor, pointing your tailbone up in the sky, and extending your arms overhead. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
To intensify the stretch, anchor your elbows on the floor and keep your palms touching each other in a prayer position.
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8. Sphynx
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Plant your forearms on the floor at your sides with your elbows beneath your shoulders. Spread your fingers wide for a good base of support. Arch your back using your glutes and back muscle strength. Gently press your elbows into the floor directly under your shoulders. Inhale and slowly pull yourself forward, while keeping your hips anchored to the mat. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
9. Full Cobra
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Plant your hands at your sides at chest height. Contract your abdominal muscles and lift your mid-back upward using your arms as support. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
10. Baby Cobra
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Contract your abdominal muscles and slightly lift your mid-back off the floor using your hands as support. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
11. Bow Pose
Lie on your stomach on the floor with your feet shoulder-width apart, while maintaining good alignment with your heart, shoulders, hips, and legs. Bend your knees to bring your heels close to your buttocks. Lift your upper body off the floor, reach back with both arms, and hold your feet to intensify the stretch. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
12. Progressive Exercises 3
a. Downward Dog with Bent Knees
Begin in a 4-point position with your knees below your hips and your hands under your shoulders. Tighten your abdominal muscles, and push back with your arms to lift your hip upwards while slightly bending both knees. Then hold this position for several deep belly breaths, in through your nose and out through your mouth. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
b. Downward Dog with Hamstring Stretch
From Downward Dog with Bent Knees position, Tighten your abdominal muscles, then bend one knee to lift your heel off the floor, while keeping your other leg straight. Return to the starting position and repeat the movement on the opposite leg, alternating sides with 5 repetitions on each side.
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c. Downward Dog
From Downward Dog with Hamstring Stretch, tighten your abdominal muscles and push back with your arms straightening your legs as you lift your hips. Take several deep belly breaths through your nose and out through your mouth. Lastly, relax and return to the starting position.
d. Downward-Facing Dog with Toe Raises
From the Downward Dog position, engage your core. Straighten both legs and push away from the floor with both hands to raise your hips and tuck your toes under. Keep your gaze downward, or try to gaze towards the belly and tuck your chin in. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth. Lower both heels and slowly walk your hands to come up into a standing position.
15. Progressive Exercise 4
a. Rag Doll
Begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core and hinge through your hips to lower your upper body downward. Afterward, hold onto your elbows with your hands and slowly rock your upper body from side to side.
b. Forward Bend Heart Opener
From the Rag Doll position. Place your hands behind your back and interlace your fingers. Then engage your core and lift your joined hands away from your body, while keeping your gaze on the floor. Afterward, 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 make the exercise easy, bend your knees.
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c. Heart Opener with Side Stretch
From the start position of the Forward Bend Heart Opener, bend the left knee and drop the left shoulder towards the bent knee. Then engage your core, while keeping your joined hands pushing towards the back. Slowly turn your right side and keep your gaze towards the sky. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth. Repeat the movement on the opposite side.
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Repeat Forward Bend Heart Opener
d. Halfway Lift
From the Forward Bend Heart Opener position, drop your hands down as you lift your upper body halfway up, placing your hands on your knees. While keeping your spine straight. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
From the Halfway Lift, you can slowly move and repeat the Baby Cobra position.
e. Upward Dog
From the Baby Cobra pose. Then place your hands at your sides at chest level. Breathe in, then press to straighten your arms as you arch your back, lifting your hips and knees off the floor. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
From the Upward Dog, you can slowly move and repeat the Downward Dog position
f. Three-Legged Downward-Facing Dog
From the Downward Dog position. Shift your weight onto one leg, engage your core, and lift one leg upward as high as you are able. After that, keep your spine straight. Then lower your forehead towards the floor while keeping your gaze towards the back. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
16. Progressive Exercise 5
a. Lizard Lunge to Warrior
From the Three-Legged Downward-Facing Dog position, drop your foot between your hands to widen your hips. Then engage your core and drop the back heel of your straight leg, then inhale, and bring your arms overhead, palms facing inward. Keep your toes pointing straight ahead. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
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b. Lunge with Heart Opener
From the Lizard Lunge to Warrior I end position, drop your arms behind then, interlace your fingers. Then engage your core. After that, inhale, slightly lean your upper body to open your heart. Then exhale, hinge through your hips to bend your upper body forward while pushing the joined hands away from the lower back. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
You can place a chair below your bent knee to make the pose easier.
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c. Side Angle Bend
From the Lunge with Heart Opener end position. Slowly raise back up by straightening your front leg. Then engage your core, then slowly drop your left hand on your shin, ankle or on the floor. Inhale as you raise your right arm upward, while keeping your gaze towards the sky. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
To make the exercise easy, keep your gaze on the floor.
Side Angle Bend
d. Wide Legged Squat with Toe Stretch
From the Side Angle Bend. Bend your front knee and drop your right hand towards the floor. Then turn your right foot up with your toes pointing towards the ceiling. Afterward, hold the position for a couple of seconds. Then, Slowly walk your hands to the right side as you straighten your left leg.
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e. Dragonfly Twists
From the end position of Wide-Legged Squat with Toe Stretch. Then engage your core and rotate your body to face the right side, and place your hands on the outsides of your right foot, while keeping your left leg straight and tucking your toes under. After that, plant your left hand on the floor, then lift your right hand towards the sky. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
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f. Supported Twisted Reverse Revolved Warrior
From the Dragonfly Twists. Then drop the back knee towards the floor, place the right arm behind your left hamstring for support, and then bring your left arm overhead. Afterward, take a few deep breaths, in through your nose and out through your mouth.
g. Lizard Pose to Half Splits
From the Supported Twisted Reverse Revolved Warrior. Lower your left arm to the floor with your front foot at the center of your hands. Then engage your core and inhale as you open your chest up. Then, exhale as you push your hips back to straighten your left leg, with your heel planted on the floor while keeping your hands touching the floor for support. Afterward, hold this position for a few deep breaths through your nose and out through your mouth.
To intensify the movement at the end position, rock your hips from side to side or place your hands in front as you bring your forehead down to your front knee.
You can use yoga blocks, pillows, or books for support.
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h. Half Push-Ups to Upward-Facing Dog
From the end position of Lizard Pose to Half Splits. Bend the front knee forward and bring your right hand to the insides of your right foot. After that , keep the back knee bent, then move your front knee towards the back, lifting it from the floor, while keeping a good alignment with your spine. Then engage your core and bend your elbow, bringing your chest towards the floor. Then swiftly lift your upper body to come into an Upward-Facing Dog position. Afterward, hold the position for a couple of seconds.
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Repeat Downward Dog, Three Legged Downward-Facing Dog, Lunge with Heart Opener, Side Angle Bend, Supported Twisted Reverse Revolved Warrior, Lizard Pose to Half Splits, and Half Push-Ups to Upward-Facing Dog
Cool Downs: Yoga for Shoulders
1. Child’s Pose
Begin in a 4-point position with your hands under your shoulders and your knees under your hips, wider than hip-width apart. Then engage your core and shift your hips back to your feet as you extend your arms overhead or bend your elbows into a prayer position. After that, lower your chin or forehead to the floor and relax your mid-back area for a light stretch. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
2. Forward Bend Cow Face
Begin in an upright sitting position on the floor with your knees stacked. Then engage your core. Bring your left hand behind your head and your right arm onto your midback. Grab both hands behind your back and gaze up toward the sky. Afterward, hold the position for five deep belly breaths, in through your nose and out through your mouth. After that, slowly hinge through your hips to bend your upper body forward. Relax and return to the starting position. Repeat the movement on the opposite side.
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3. Corpse Pose
Use cushions or a pillow to support your hips if needed for this exercise.
Lie on the floor with your legs stretched out, while maintaining good alignment with your head, shoulders, hips, and legs. Then bring your arms to your sides, palms facing up, and close your eyes. Afterward, hold the position for several deep belly breaths, in through your nose and out through your mouth.
To intensify the stretch, wiggle your toes and rock the head from side to side.
4. Full Body Stretch
Lie on your back on the floor, while maintaining good alignment with your head, shoulders, hips, and legs. Then engage your core and bring your arms overhead, taking a big reach as you stretch your legs. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
5. Side Fetal Pose
Lie on your side on the floor with your knees bent, while maintaining good alignment in your upper body. Then extend your bottom arm overhead and rest your head on your outstretched arm. Keep your feet together and close your eyes. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
6. Seated Prayer Hands
Begin in an upright sitting position on the floor with your legs crossed in front of your body. While maintaining a good alignment of your head, shoulders, and hips. Then place your hands together at the center of your heart and close your eyes. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
Through this Yoga for Shoulders, stretching and strengthening exercises, you’ll be able to unlock tightness in the shoulder area and bring relief to the body. You’ll be able to move with more ease and confidence, creating better posture and improving your overall health. Whether you’re dealing with chronic shoulder pain or just want to keep your shoulders flexible, yoga can provide the perfect solution. With regular practice of Yoga for Shoulders, you’ll get the relief you need and enjoy the activities you love.
