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Yoga For Shoulders: Pose To Relieve Tight  Shoulders

Many of us suffer from shoulder pain and weak shoulder area. We all want to strengthen the shoulder area which helps in performing our daily lifting and other tasks. Having big shoulders is a sign of a healthy body. It is necessary to strengthen the shoulders to perform various tasks without any pain or obstruction. Yoga is an ideal way to improve your body. It improves your muscles in different areas and strengthens the entire system. When it comes to shoulders, yoga asanas can help you a lot. So, you can check out various yoga asanas to strengthen your shoulders. Yoga for shoulders will not only tone, strengthen and improve your shoulders but will also help in relieving stress and pain in them. They will also help you avoid shoulder injuries. Let’s look at 7 simple yoga poses to relieve tight shoulders.

1. Bhujangasana

yoga for shoulders

Bhujangasana or the Cobra pose is considered to be one of the versatile yoga postures which is good for health and strengthening of muscles. It is a great backbend which strengthens, flexes as well as tones the spines. It also makes the digestive system more effective and efficient.

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  1. It opens the shoulders as well as strengthen the arms.
  2. It tones the lower abdomen region organs.
  3. It regulates metabolism which balances the weight.
  4. It gives a good stretch to chest, abdomen and shoulders.
Yoga for shoulder Kumbhakasna plank pose

 2. Kumbhakasna

If you want to tone and strengthen the muscles of the shoulders, chest, thighs and back at the same time then you should do Kumbhakasana. It is essentially a plank pose which is an ultimate yoga for shoulders, core tightener as well as spine stretcher.

The shoulders are dynamic joints, connecting the muscles and ligaments of the torso. This is due to the fact that building strength in the shoulders becomes important.

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  1. Kumbhakasana heavily engages the muscles around the shoulders, helping to strengthen and stabilize these joints.
  2. It also strengthens the shoulders and the spine muscles.
  3. Holding the plank pose requires concentration and balance, which helps to improve overall stability and coordination.
  4. This position activates the muscles of the core, including the rectus abdominis, transverse abdominis, and obliques

3. Adho Mukha Svanasana

Yoga for shoulders | Adho Mukha Svanasana

Adho Mukha Svanasana or Downward-Facing Dog is among the most recognized yoga postures which build the strength as well as the flexibility of the body while it stretches the entire body and a good yoga for shoulders. It is termed after the dog’s position which stretches its entire body.

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  1. Downward-Facing Dog stretches and strengthens the muscles around the shoulders
  2. The elongation of the legs in Downward-Facing Dog provides a deep stretch for the hamstrings and calves
  3. Downward-Facing Dog allows for increased blood flow.

4. Dhanurasana

Yoga for shoulders | Bow Pose

Consisting of two words, Dhanu meaning bow and Asana meaning pose, Dhanurasana resembles a bow. In this particular pose, the thighs and abdomen represent the wooden part of the bow, while the legs, as well as the lower back and arms, represent the bow string. This is an effective yoga for shoulder pain.

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  1. Dhanurasana involves lifting the chest and extending the arms backward, which helps to open up the shoulders and stretch the muscles around the shoulder joints.
  2. Dhanurasana strengthens the muscles along the spine, which helps to improve posture and alleviate back pain.
  3. Stretches the entire front of the body and promoting flexibility and mobility in front body.
yoga for shoulders | Uttanasana

5. Uttanasana

Uttanasana has a very good effect on the body. It not only heals but also helps in rejuvenating the body. In this particular asana, the head is below the heart which allows circulation of blood to the head instead of the legs thereby providing a large amount of oxygen to the cells which energizes them.

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  1. Uttanasana deeply stretches the muscles along the entire back of the body, including the sholder, neck, spine, hamstrings, and calves, helping to relieve tension and improve flexibility.
  2. Uttanasana promotes relaxation by calming the nervous system and releasing tension in the body.
  3. The pose can help to stimulate the digestive organs.

6. Marjariasana

yoga for shouldres | Marjariasana

This asana is a movement that involves backward bending as well as forward bending which gives the back the complete range of motion it needs. It makes the vertebrae more mobile and all the tension trapped in them due to the movements of the thoracic, cervical and lumbar spine is removed, hence it is a good yoga for the shoulders.

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  1. Marjariasana relieves tightness in shoulder and neck muscles.
  2. It strengthens the shoulders as well as wrists.
  3. This asana helps in toning the abdominal region while assist in getting rid of fat.

7. Surya Namaskar

urya Namaskar is a symbolic gesture of reverence to the sun, which holds immense significance in Hindu culture as a symbol of life, vitality, and divine energy. It is believed to connect practitioners with the cosmic energy of the sun and its life-giving properties.

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  1. It is one of the finest modules for the overall development of body, mind and soul.
  2. Its regular practice helps in improving balance in the body.
  3. Surya Namaskar offers a complete workout for the body, stretching and strengthening muscles, improving flexibility, and enhancing cardiovascular health. It stimulates the digestive system, boosts metabolism, and promotes overall well-being.


Practicing yoga postures can be beneficial for strengthening the shoulders, preventing injuries, and relieving shoulder pain and tension. Above yoga poses that specifically target the shoulders and help in building strength, flexibility, and mobility in this area.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional