Affiliate disclosure: As an Amazon Associate, we may earn commissions from qualifying Amazon.com purchases

Yoga Poses For Shoulder Strength, Flexibility, And Relief | Improve Mobility And Alignment

Explore a range of yoga poses for shoulders that target strength, flexibility, pain relief, mobility, and alignment. Improve your shoulder health and enhance your yoga practice.

Yoga Poses for Shoulder Strength and Flexibility

Are you looking to strengthen and increase flexibility in your shoulders? Yoga poses can be a great way to achieve these goals. In this section, we will explore some key yoga poses that specifically target shoulder strength and flexibility. Let’s dive in!

Downward Facing Dog

One of the most well-known yoga poses, Downward Facing Dog, is a fantastic pose for building both strength and flexibility in the shoulders. Start by coming onto your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. As you exhale, lift your knees off the floor and straighten your legs, coming into an inverted V-shape. Press your hands firmly into the mat and engage your shoulders by drawing your shoulder blades down your back. This pose stretches and strengthens the muscles in your shoulders, arms, and upper back, while also providing a gentle stretch for your hamstrings and calves.

Dolphin Pose

Similar to Downward Facing Dog, Dolphin Pose is a variation that provides a deeper stretch for the shoulders and upper back. Begin in a tabletop position with your hands and knees on the mat. Lower your forearms to the ground, keeping them parallel to each other and shoulder-width apart. Curl your toes under and lift your hips up, straightening your legs as much as possible. Press your forearms down into the mat and draw your shoulder blades towards each other. Dolphin Pose strengthens the shoulders and upper back, while also stretching the hamstrings and calves.

Plank Pose

Plank Pose is an excellent pose for building overall body strength, including the shoulders. Start by coming into a push-up position, with your hands directly under your shoulders and your feet hip-width apart. Engage your core and lengthen through the crown of your head, creating a straight line with your body from head to heels. Hold this position for as long as you can, focusing on keeping your shoulders engaged and your core activated. Plank Pose not only strengthens the shoulders, but also the arms, core, and legs.

Upward Facing Dog

Upward Facing Dog is a backbend that targets the shoulders, chest, and upper back. Begin by lying face down on the mat, with your legs extended behind you and the tops of your feet resting on the ground. Place your hands next to your shoulders, fingers pointing towards your feet. Press into your hands and lift your chest off the ground, straightening your arms and lifting your thighs off the mat. Draw your shoulder blades down your back and lift your gaze towards the ceiling. Upward Facing Dog not only strengthens the shoulders, but also improves posture and opens up the chest.

Child’s Pose

After all the strength-building poses, it’s important to take time to stretch and relax the shoulders. Child’s Pose is a wonderful pose for this. Start by kneeling on the mat with your big toes touching and your knees hip-width apart. Sit back on your heels and then slowly lower your torso down, folding forward between your thighs. Extend your arms out in front of you, palms facing down, or bring them alongside your body, palms facing up. Allow your forehead to rest on the mat and relax your shoulders. Child’s Pose gently stretches the shoulders, back, and hips, while promoting a sense of calm and relaxation.

Incorporating these yoga poses into your practice can help you build strength and increase flexibility in your shoulders. Remember to listen to your body and modify the poses as needed. As with any physical activity, it’s important to warm up before attempting these poses and to consult with a healthcare professional if you have any underlying health conditions. So, grab your mat and start exploring the benefits of these yoga poses for shoulder strength and flexibility!


Here is a table summarizing the yoga poses for shoulder strength and flexibility:

Yoga Pose Benefits
Downward Facing Dog Strengthens and stretches the shoulders, arms, and upper back. Provides a gentle stretch for hamstrings and calves.
Dolphin Pose Targets the shoulders and upper back. Stretches the hamstrings and calves.
Plank Pose Builds overall body strength, including the shoulders.
Upward Facing Dog Strengthens the shoulders, chest, and upper back. Improves posture and opens up the chest.
Child’s Pose Stretches and relaxes the shoulders, back, and hips. Promotes relaxation and calmness.

Yoga Poses for Shoulder Pain Relief

Are you tired of dealing with shoulder pain that just won’t go away? Look no further! In this section, we will explore a variety of yoga poses that can help alleviate shoulder pain and bring you much-needed relief. By incorporating these poses into your regular yoga practice, you can strengthen and stretch the muscles in your shoulders, promoting healing and reducing discomfort. Let’s dive in!

Thread the Needle Pose

One of the most effective yoga poses for relieving shoulder pain is the Thread the Needle Pose. This pose targets the rotator cuff muscles and helps to release tension and tightness in the shoulders. To get into this pose, start on all fours with your hands and knees on the mat. Then, slide your right arm underneath your left arm, reaching it towards the left side of the mat. Rest your right shoulder and cheek on the mat, allowing your upper back to gently twist. Hold this pose for several breaths, feeling the stretch in your shoulder. Repeat on the other side.

Eagle Pose

Another fantastic pose for shoulder pain relief is the Eagle Pose. This pose not only stretches the shoulders but also strengthens the muscles around them. To get into the Eagle Pose, start by standing tall with your feet hip-width apart. Lift your right leg and cross it over your left leg, hooking your right foot behind your left calf if possible. Extend your arms straight in front of you and cross your left arm over your right arm at the elbows. Bring your palms together, if possible. Hold this pose for several breaths, feeling the stretch and engagement in your shoulders. Repeat on the other side.

Cow Face Pose

The Cow Face Pose is a deep shoulder stretch that can help relieve tension and pain in the shoulders. To practice this pose, start by sitting on the floor with your legs extended in front of you. Bend your right knee and cross your right leg over your left leg, placing your right foot next to your left hip. Then, bend your left elbow and reach it behind your back, trying to bring your left hand towards your right hand. If your hands don’t touch, you can use a strap or a towel to bridge the gap. Hold this pose for several breaths, feeling the stretch in your shoulders. Switch sides and repeat.

Shoulder Rolls

Sometimes, simple movements can make a big difference in relieving shoulder pain. Shoulder rolls are a great way to release tension and increase mobility in the shoulders. To do shoulder rolls, stand tall with your feet hip-width apart. Relax your arms by your sides. Inhale as you roll your shoulders up towards your ears. Exhale as you roll your shoulders back and down. Repeat this movement several times, allowing your shoulders to move freely and naturally. You can also switch directions and roll your shoulders forwards if it feels good.

Reclining Hand-to-Big-Toe Pose

The Reclining Hand-to-Big-Toe Pose is a gentle stretch that targets the muscles in the shoulders and the back. Lie on your back with your legs extended. Bend your right knee and hug it into your chest. Then, place a strap or a towel around the ball of your right foot and extend your right leg towards the ceiling. Hold the strap with both hands and gently guide your right leg towards your head, feeling the stretch in your shoulders. Hold this pose for several breaths, then release and switch sides.

Incorporating these yoga poses into your daily routine can provide tremendous relief from shoulder pain. Remember to listen to your body and modify the poses as needed. If you have any existing shoulder injuries or conditions, it’s important to consult with a healthcare professional before practicing these poses. Aim to practice these poses regularly and gradually increase the duration and intensity of your practice as you become more comfortable.

By taking the time to care for your shoulders through these yoga poses, you can improve their strength, flexibility, and overall health. So why wait? Roll out your mat, get into your yoga gear, and give these poses a try. Your shoulders will thank you!

Try these poses for shoulder pain relief:
– Thread the Needle Pose
– Eagle Pose
– Cow Face Pose
– Shoulder Rolls
– Reclining Hand-to-Big-Toe Pose


Yoga Poses for Shoulder Mobility

Are you looking to increase your shoulder mobility and flexibility? Yoga poses can be a great way to achieve this goal while also improving your overall strength and stability. In this section, we will explore five yoga poses that specifically target shoulder mobility. So grab your yoga mat and let’s get started!

Cat-Cow Pose

Cat-Cow Pose is a gentle and fluid movement that helps to warm up the spine and increase flexibility in the shoulders. Start by coming onto your hands and knees, with your wrists directly under your shoulders and your knees under your hips. As you inhale, arch your back and lift your chest towards the ceiling, allowing your belly to drop towards the floor. This is the cow pose. As you exhale, round your spine and tuck your chin towards your chest, like a cat stretching its back. Repeat this movement, flowing smoothly between cow and cat poses, for several breaths.

Extended Triangle Pose

Extended Triangle Pose is a standing pose that helps to stretch and strengthen the shoulders, as well as the legs and hips. Start by standing with your feet wide apart, about leg’s length distance. Turn your right foot out 90 degrees, and your left foot in slightly. Extend your arms out to the sides, parallel to the floor. As you exhale, reach your right hand towards your right ankle, while extending your left arm straight up towards the ceiling. Keep your gaze directed towards your left hand. Hold this pose for a few breaths, then switch sides.

Extended Side Angle Pose

Extended Side Angle Pose is another standing pose that targets the shoulders, as well as the hips and legs. Begin in a lunge position with your right foot forward and your left foot back. Bend your right knee, keeping it aligned with your ankle. Rest your right forearm on your right thigh, and extend your left arm overhead, creating a diagonal line from your left fingertips to your left heel. Keep your gaze directed towards your left hand. Hold this pose for a few breaths, then switch sides.

Warrior II Pose

Warrior II Pose is a powerful standing pose that engages the shoulders, along with the legs and core muscles. Start by standing with your feet wide apart, about leg’s length distance. Turn your right foot out 90 degrees, and your left foot in slightly. Extend your arms out to the sides, parallel to the floor, with your palms facing down. Bend your right knee, keeping it aligned with your ankle, and gaze over your right hand. Feel the strength and stability in your shoulders as you hold this pose for a few breaths, then switch sides.

Reverse Prayer Pose

Reverse Prayer Pose is a seated pose that stretches and opens the shoulders, as well as the chest and arms. Begin by sitting comfortably on the floor or on a yoga block. Bring your palms together in prayer position, behind your back. Slowly slide your hands up towards your shoulder blades, keeping your palms pressed together. If possible, press the backs of your hands together, with your fingers pointing towards your spine. Gently lift your chest and hold this pose for a few breaths, feeling the stretch in your shoulders and chest.

Incorporating these yoga poses into your practice can greatly improve your and flexibility. Remember to listen to your body and only go as far as feels comfortable for you. With regular practice, you will notice increased range of motion and strength in your shoulders. So why not give it a try and see the difference it can make in your overall well-being?

  • Key takeaways:
  • Cat-Cow Pose is a gentle movement that warms up the spine and increases shoulder flexibility.
  • Extended Triangle Pose stretches and strengthens the shoulders, legs, and hips.
  • Extended Side Angle Pose targets the shoulders, hips, and legs.
  • Warrior II Pose engages the shoulders, legs, and core muscles.
  • Reverse Prayer Pose stretches and opens the shoulders, chest, and arms.

Now that you have a better understanding of these yoga poses for shoulder mobility, let’s move on to the next section where we will explore yoga poses specifically designed for shoulder stretching.


Yoga Poses for Shoulder Stretching

Are you looking to improve your shoulder flexibility and release tension in your upper body? These yoga poses for shoulder stretching are here to help. Incorporating these gentle yet effective exercises into your practice can provide relief from tightness and discomfort, while also promoting better range of motion and mobility in your shoulders. Let’s explore these poses together and discover the benefits they can bring to your overall well-being.

Eagle Arms Pose

One of the most effective yoga poses for shoulder stretching is the Eagle Arms Pose. This pose targets the upper back, shoulders, and the space between the shoulder blades. To begin, sit comfortably on your mat with your spine straight. Extend your arms out in front of you and cross your right arm over your left, bringing your palms to touch. If possible, wrap your right arm around your left and bring the backs of your hands together. Lift your elbows slightly and feel the stretch in your shoulders and upper back. Take deep breaths as you hold this pose for a few moments, then release and switch sides.

Cow Face Arms Pose

Another great pose for shoulder stretching is the Cow Face Arms Pose. Start by sitting on your mat with your legs extended in front of you. Bend your right knee and cross your right leg over your left, placing your right foot next to your left hip. Bring your left arm overhead and bend it, reaching behind your back. At the same time, extend your right arm out to the side and bend it, reaching behind your back as well. If possible, clasp your hands together. You’ll feel a deep stretch in your shoulders and upper arms. Hold this pose for a few breaths, then switch sides to stretch the other shoulder.

Gomukhasana (Cow Face Pose)

Gomukhasana, also known as Cow Face Pose, is a seated pose that provides a deep stretch for the shoulders and chest. Start by sitting on your mat with your legs extended in front of you. Bend your left knee and place your left foot on the outside of your right hip. Then, bend your right knee and cross your right leg over your left, placing your right foot next to your left hip. Reach your right arm up and bend it, bringing it behind your head. Simultaneously, reach your left arm behind your back and try to clasp your fingers together. If this is challenging, you can use a strap or hold onto a towel. Take deep breaths as you hold this pose, feeling the stretch in your shoulders and chest. After a few breaths, release and switch sides.

Puppy Pose

Puppy Pose is a gentle yet effective shoulder stretch that also targets the spine and chest. Start on all fours with your knees directly under your hips and your hands slightly forward of your shoulders. Walk your hands forward, lowering your chest towards the mat while keeping your hips high. Extend your arms straight out in front of you, allowing your forehead to rest on the mat. You’ll feel a deep stretch in your shoulders and upper back. Take slow, deep breaths as you hold this pose for a few moments, releasing any tension or tightness. As you exhale, imagine melting into the floor, allowing your muscles to relax and release.

Standing Forward Bend with Shoulder Opener

To further stretch your shoulders, incorporate the Standing Forward Bend with Shoulder Opener into your practice. Begin by standing tall with your feet hip-width apart. As you exhale, bend forward at the hips, keeping your spine long. Allow your upper body to hang freely towards the floor. Next, interlace your fingers behind your back and extend your arms overhead, while keeping them straight. If this grip is too challenging, you can also hold a strap or towel between your hands. Feel the stretch in your shoulders as you gently lift your arms towards the ceiling. Take a few deep breaths in this pose, allowing the stretch to deepen with each exhale. Slowly release your hands and come back up to standing.

Incorporating these yoga poses for shoulder stretching into your practice can bring significant benefits to your overall well-being. They not only help release tension and tightness in your shoulders, but also improve your posture and increase your range of motion. Remember to always listen to your body and modify the poses as needed. With regular practice, you’ll notice a positive difference in your shoulder flexibility and overall comfort. So, roll out your mat and give these poses a try. Your shoulders will thank you!


Yoga Poses for Shoulder Alignment

When it comes to shoulder alignment, there are several yoga poses that can help improve your posture and strengthen the muscles surrounding your shoulders. These poses not only enhance your physical appearance, but also contribute to overall shoulder stability and function. Let’s explore some of these beneficial poses:

Mountain Pose with Shoulder Blade Squeeze

Mountain Pose, also known as Tadasana, serves as the foundation for many yoga poses and is a great starting point for shoulder alignment. Begin by standing tall with your feet hip-width apart and your arms relaxed by your sides. As you inhale, engage your core and roll your shoulder blades back and down, gently squeezing them together. This action helps to open up the chest and align the shoulders with the rest of the body. Maintain this position for a few breaths, feeling the stretch and release in your shoulder muscles.

Warrior I Pose with Shoulder Alignment

Warrior I Pose, or Virabhadrasana I, not only strengthens your legs and core, but also helps to align your shoulders. Start by stepping your right foot forward into a lunge position, with your left foot turned slightly outward. As you extend your arms overhead, make a conscious effort to draw your shoulder blades down and back, creating space and alignment in your shoulder joints. This pose helps to improve the posture of your upper body and increase stability in the shoulders.

Locust Pose with Arms Back

Locust Pose, or Salabhasana, is a backbend that targets the muscles in your upper back, including the shoulders. Lie on your belly with your arms extended alongside your body, palms facing up. As you inhale, lift your chest and legs off the ground, simultaneously reaching your arms back and interlacing your fingers. This action engages the muscles between your shoulder blades, promoting shoulder alignment and strengthening the surrounding muscles. Hold this pose for a few breaths, feeling the opening and activation in your shoulders.

Bridge Pose with Shoulder Opening

Bridge Pose, or Setu Bandha Sarvangasana, is a powerful pose for shoulder alignment and opening. Begin by lying on your back with your knees bent and your feet hip-width apart. As you press your feet into the ground, lift your hips up towards the ceiling, creating a bridge shape with your body. To enhance shoulder alignment, interlace your fingers underneath your body and roll your shoulders back, opening up your chest and engaging the muscles in your upper back. This pose helps to counteract the effects of rounded shoulders and promotes a more aligned and open posture.

Tree Pose with Shoulder Stability

Tree Pose, or Vrksasana, not only challenges your balance, but also helps to improve shoulder stability and alignment. Start by standing tall with your feet rooted into the ground. Bring your right foot to rest on your left inner thigh, ensuring that your knee is pointing out to the side. As you find your balance, bring your hands together at your heart center and press your palms firmly together. This action engages the muscles in your shoulders, promoting stability and alignment. Hold this pose for a few breaths, feeling the strength and stability in your shoulders.

Incorporating these yoga poses into your practice can greatly enhance your shoulder alignment and overall posture. Remember to always listen to your body and modify the poses as needed. With consistent practice, you can achieve improved shoulder alignment, increased stability, and a stronger, more balanced upper body. So, roll out your yoga mat and start aligning your shoulders for a healthier and more confident you!

( Mountain Pose with Shoulder Blade Squeeze
* Warrior I Pose with Shoulder Alignment
* Locust Pose with Arms Back
* Bridge Pose with Shoulder Opening
* Tree Pose with Shoulder Stability )

Leave a Comment