5 Yoga Poses for Tight Shoulders

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By Rishikul Yogshala

July 23, 2018

Tight Shoulders? Well, you are not alone battling this problem. Our habitual patterns– sitting, driving, working on computers, texting, etc., affects our body posture especially the shoulders. Repeated over time, the shoulders and neck store tension and inevitably become tight.

The body is privileged. It is vouchsafed with the miraculous science of yoga that incorporates the tool of yoga postures and various techniques to keep the bodily systems and organs in robust health. The yogic body movements (asanas) and the breath stretch the organs, move the body, and make the mind free from the unwanted clutter. The yoga poses for shoulders are intended to release the stress in the shoulders and neck while strengthening them. The yoga asanas also ensure that the shoulder blades are strengthened, flexible, and conditioned for handling daily tasks with ease.

Benefits of Yoga For Tight Shoulders:

  • Opens the Tight Shoulders
  • Releases Stress in Neck and Shoulders
  • Stretches the Soft Tissue of Shoulder Blades ensuring flexibility
  • Strengthens the Shoulders preventing the risk of Injury
  • Mobilizes the Shoulder Joint– the Rotator Cuff.
  • Increases Oxygen and Blood Circulation to Neck and Shoulder Region.
  • Yoga Poses works with the Rear Delts that magnifies the shoulder health.

We have curated a list of best yoga postures for shoulders for our readers along with their corresponding benefits for clear understanding. Take a look at the steps below:

1. Wide-Legged Standing Forward Bend Pose (Prasarita Padottanasana): An easy and effective shoulder stretch that strengthens the upper body and releases fatigue caused due to constant sitting.


Steps: Stand upright on a yoga mat. Step the feet 4-5 feet wide.

Clasp the hands behind the back or hold a strap between the hands for easy movement.

Strongly engage your leg muscles and bend forward at the hips.

Reach your arms over the head and towards the yoga mat.

Relax the shoulders and hang the head down to release neck stiffness.

Breathe in this pose for 30 seconds.

2. Eagle Pose (Garudasana): Fold the arms in Eagle– the shoulder joint opener. The pose is also believed to be therapeutic for sciatica.


Steps: Begin in Mountain Pose (Tadasana).

Bend the left knee and hook the left foot behind the lower right calf. Try to balance on the right leg.

Stretch the arms forward, parallel to the floor, and broaden the scapulas.

Cross the arms in such a manner that the right arm is above the left arm.

Keep the elbows bent and forearms perpendicular to the ground.

The back of the hands should face each other.

Keep the palms pressed together.

Stay in this pose for 15-20 seconds.

3. Bow Pose (Dhanurasana): A backbend pose that opens the shoulders, chest, and neck. Increases flexibility in the back, and stimulates the internal organs.


Steps: Lie on your stomach with legs extended behind.

Inhale, raise the legs and bring the ankles up to your back.

Stretch the arms behind to grab the ankles with your palms.

Lift the chest and head up above the ground.

Simultaneously, there will be an upliftment in the thighs.

Flex the feet to keep the pressure off the knees.

Hold this pose for 20 seconds.

Gently and Cautiously come out of the pose.

4. Fish Pose (Matsyasana): Practice the fish pose– the destroyer of diseases. The fish posture strengthens the muscles of the neck, back, improves posture, and releases tensions in the body.


Steps: Lie supine on a yoga mat. Fold the knees and set the feet on the floor.

Breathe in. Lift the pelvis and slide the hands underneath the hips. Place the posterior on the back of the palms.

Keep the forearms and elbows tucked to the torso.

Inhale to raise the torso and head away from the ground. Arch the back, lift the chest and release the head back to the ground.

Put minimal weight on the head and neck.

Remain in the fish pose for 20-30 seconds.

5. Extended Puppy Pose ( Utthita Shishosana): A perfect combination of downward dog and child pose, the heart-melting posture stretches the spine and shoulders making it suitable for people holding tension in their shoulders.


Steps: Commence the pose in Tabletop position. Walk the hands in front and lower the chest to the ground.

Position the hips over the knees, spread the arms shoulder-width apart, and release the head to the ground.

Elevate the hips high. Draw the shoulder blades into the back and lift the elbows and forearms away from the ground.

Hold this pose for 20 seconds.

Release the tensions and open the tight shoulders with these yoga poses for shoulders. Feel comforted and lively again!

To Know more about these yoga poses, join yoga teacher training in India.

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