Are you suffering from shoulder pain? Try these seven yoga poses to relieve stiffness and increase mobility.

Shoulder pain is one of those discomforts that quietly creeps into your daily life. Long hours at a desk, poor posture, stress, frequent phone use, and even sleeping in an unnatural position can all make your shoulders stiff, sore, and restricted. Over time, this stiffness can restrict movement, cause headaches, and affect the neck and upper back. This is where yoga can help in a gentle and effective way. Yoga poses focus on slow stretches, controlled movements, and conscious breathing, all of which help loosen tight muscles and improve circulation around the shoulder joint. Regular practice allows you to relieve tension, improve posture and restore mobility without putting extra strain on your body.

yoga poses to relieve shoulder pain

Here are 7 simple and effective yoga poses to relieve shoulder pain and stiffness.

1. Downward Facing Dog (Adho Mukha Svanasana)

This pose improves blood flow while gently stretching your shoulders, arms, and upper back. Releases accumulated tension and strengthens supporting muscles around the shoulder joint. procedure:

• Start on your hands and knees.
• Lift your hips upward to form an inverted V shape.
• Press your palms firmly into the mat.
• Relax your head between your arms.
• Hold for 5 to 7 breaths, then release.

2. Dolphin Pose (Makarasana)

Dolphin Pose strengthens your shoulders and increases stability while relieving shoulder stiffness. Yoga expert Himalaya Siddha Akshar says this pose is particularly helpful in building shoulder endurance without overstraining. procedure:

• Start with your forearms and knees.
• Tuck your toes and lift your hips upwards.
• Keep your elbows shoulder-width apart.
• Press your forearms firmly into the mat.
• Hold for a few breaths and then lower down.

3. Cat and cow sitting pose

This gentle movement improves mobility in your shoulders, spine, and neck. Akshaye explains that performing this spinal mobility yoga pose can reduce stiffness and pain in the upper body. procedure:

• Sit upright on a chair or mat.
• Inhale, lift your chest, and roll your shoulders back.
• As you exhale, round your back and lower your chin.
• Move slowly in time with your breathing.
• Repeat 8-10 times.

4. Kabra Pose (Bhujasana)

Cobra pose opens your chest and shoulders, counteracting the effects of slouching. It also improves your posture and reduces tension in your upper back. procedure:

• Lie face down and place your palms under your shoulders.
• Inhale and slowly lift your chest.
• Keep your elbows slightly bent.
• Move your shoulders away from your ears and relax.
• Press briefly and then lower.

5. Seed.

This pose provides a deep stretch for your shoulder blades and upper back. Akshar recommends this to relieve pressure caused by sitting for long periods of time or using screens. procedure:

• Sit comfortably with your back straight.
• Stretch your arms out in front of you.
• Cross one arm over the other.
• Bend your elbows and place your palms together.
• Hold for 20 seconds, then switch sides.

6. Bridge Pose (Centuration)

Bridge pose stretches your chest and shoulders while strengthening your back. It also improves blood circulation in your upper body, reducing stiffness over time. procedure:

• Lie on your back with your knees bent.
• Spread your feet hip-width apart.
• Press your feet into the floor and lift your hips.
• Rotate your shoulders slightly under your body.
• Hold your breath a few times and release.

7. Child’s pose (balasana)

A restorative pose that relaxes your shoulders, neck, and upper back. Calms the nervous system and completely releases the muscles. procedure:

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• Sit on your knees and on your heels.
• Lean forward and place your chest on your thighs.
• Stretch your arms out in front or to your sides.
• Place your forehead on the mat.
• Breathe deeply for 30 seconds.

Practicing these yoga poses regularly will significantly reduce shoulder pain and improve mobility. Therefore, practice regularly.