yoga for Frozen Shoulder

Adhesive Capsulitis, or FSS-Frozen Shoulder Syndrome, is a condition that causes pain and stiffness in the shoulder, making the joint tight and stiff, and eventually making it difficult to move the upper arm and shoulder. . It is usually characterized by pain and stiffness or both shoulder joints, making any movement or posture difficult. Frozen shoulder symptoms tend to start slowly and worsen over time. Frozen shoulder treatment aims to relieve shoulder pain and improve the range of motion (ROM) of the shoulder using yoga techniques, an ancient and traditional form of exercise. Along with this, the overall quality of life is also to be increased.

What are the symptoms of frozen shoulder pain?

If you have a frozen shoulder problem, you will typically experience shoulder pain followed by an increase in shoulder stiffness. Shoulder stiffness can affect your ability to perform everyday activities and sometimes, you won’t be able to move your shoulder at all.

Shoulder stiffness usually develops slowly and in three stages. Each of these phases can last for several months.

Painful Stage: During this stage, any movement of your shoulder causes pain, and your ability to move your shoulder starts to be limited. This stage lasts from 3 to 9 months.
Frozen Stage: During this stage, the pain may start to subside. However, your shoulder becomes stiff, and your ability to move your shoulder is greatly reduced. This stage lasts from 4 to 12 months.
Thawing stage: During the thawing stage, the ability to move your shoulder begins to improve. This can take anywhere from 12 to 42 months.

How can a frozen shoulder develop?

Around our upper arm, shoulder blade and collarbone is tissue known as the shoulder capsule. When a frozen shoulder develops, the shoulder capsule becomes swollen and thickened as scar tissue develops around it. Since the synovial fluid is not distributed properly the supply of fluid that lubricates the joints slows down, which creates movement of the shoulder is very painful.

Frozen shoulder and yoga

There is no doubt that yoga helps in treating shoulders. However, the work of yoga is more of prevention than treatment. Various asanas of yoga eliminate tension and open up the muscles. This work is done not only on the shoulders but also in the back upper part of the body and the chest. Yogasanas are helpful in relaxing the muscles of the shoulders and relieving tension.

Top Practices Of Yoga For Frozen Shoulder

Start off with these simple yoga exercises for frozen shoulders:


How to do matsyasana

Matsyasana yoga can help in increasing the strength and flexibility of the whole body. This is one of the extremely beneficial yoga poses for shoulder pain. Practicing matsyasana yoga can be beneficial for you in relieving tension and muscle stiffness caused by sitting in front of a computer for long periods of time, as well as promoting blood circulation throughout the body. Its daily practice also reduces the risks of frozen shoulder and its apprehension in the future.

  • First of all, sit in Padmasana.
  • Now bend backward and lie down.
  • Then keep both your hands behind the head by tying them together and lifting the back part up, bend the neck and rest the upper part of the head on the ground.
  • Now hold both your big toes with your hands and keep in mind that the elbows should be adjacent to the ground.


How to do gomukhasana
  • To do this asana, first, sit on the yoga mat in Sukhasana. After this, bring your right leg over the left leg. In this position, the knees of both your legs should be on top of each other.
  • Now take your right hand behind the head towards the back. At the same time, bend the left hand from the elbow and move it towards the back while rotating it from the stomach.
  • After this join both hands behind. Keep in mind that your hands should be in a straight line. After remaining in this position for 30 seconds to 1 minute, slowly bring the hands forward.
  • By doing this exercise for about 10 minutes daily, you will get a lot of relief from shoulder pain.

Reverse prayer pose

Reverse prayer pose opens the shoulder joints and also make the chest muscles flexible.

  • Sit in Sukhasana and keep your back straight along with your neck and shoulders.
  • After this, try to join hands by taking both hands behind the back.
  • Do as much as you can easily in the beginning.


Ustrasana yoga strengthens the front part of the body by stretching it. Relieves pain in the lower back. Also, there is flexibility in the nerves of the neck.

In this posture, you sit on your knees and by taking your hands up, you can also live backward, bend down and take the hand near the sole of the foot.


Purvottanasana provides the best stretching of the shoulders, chest, and neck. This also strengthens the shoulders, back, knees and wrists.

  • To do this asana, sit with the legs spread straight in front and keep the spine straight.
  • Now keep the palms on the ground. Now take both your hands behind your back and go behind yourself.
  • When the hand reaches near the shoulder, then slowly lift the body as much as you can.
  • Support the weight of the body.
  • Keep the knees straight and the feet on the ground.


Yoga for frozen shoulders is non-invasive, slow, and gentle. Yogasana such as Gomukasana, Paschim namaskar, Purvottanasana, Ustrasana, and Matsyasana are perfect for managing frozen shoulder pain, improving flexibility, and healing the alignments.


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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