Yoga For Shoulder Pain Relief: A Beginner’s Guide To Safe And Effective Poses

Why Yoga Helps Shoulder Pain

Yoga combines mindful movement with controlled breathing, which can:

• Release muscular tension in the shoulders and neck
• Improve posture by countering slouching and desk strain
• Strengthen supporting muscles, reducing the risk of further injury
• Promote circulation and relaxation, aiding natural healing

Key Tips Before You Begin

Before practising yoga for shoulder pain relief:

• Consult a doctor if pain is severe, chronic, or linked to an injury
• Warm up gently to avoid strain
• Use props like cushions, yoga blocks or rolled towels for support
• Focus on breath – avoid holding your breath during poses
• Stop immediately if you feel sharp or worsening pain

5 Easy and Effective Yoga Poses for Shoulder Pain Relief

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Start on hands and knees
• Inhale, drop the belly, lift the chest (Cow)
• Exhale, round the spine, tuck chin (Cat)
• Repeat 5–8 rounds for mobility

2. Thread the Needle Pose (Urdhva Mukha Pasasana)

• From all fours, slide the right arm under the left, palm facing up
• Rest the right shoulder and ear on the mat
• Hold for 30 seconds, then switch sides

3. Eagle Arms (Garudasana Arms)

• Sit or stand tall
• Wrap right arm under left, palms together if possible
• Lift elbows slightly while drawing shoulders down
• Hold for 20–30 seconds, repeat on the other side

4. Bridge Pose (Setu Bandhasana)

• Lie on your back, knees bent, feet hip-width apart
• Lift hips while pressing arms into the mat
• Opens chest and strengthens upper back

5. Child’s Pose (Balasana) with Extended Arms

• Kneel, sit back on heels
• Stretch arms forward, palms flat
• Breathe deeply into the shoulders

Lifestyle Tips to Support Shoulder Health

Alongside yoga, you can:

• Take regular breaks from screens
• Sleep with a supportive pillow
• Stay active with gentle stretching
• Maintain good posture throughout the day