Home Health & Wellness Yoga for Shoulder Pain – Get the Benefits of Holistic Science

Yoga for Shoulder Pain – Get the Benefits of Holistic Science

Published: Last updated:
Reading Time: 4 minutes

Most of us constantly rely on our laptops, phones, and computers for our daily work nowadays. By constantly looking downward towards the devices, the muscles are rolled downward. This often leads to excruciating shoulder and then neck pain. It also leads to stiffness. Thus, you can say that the reasons behind shoulder pain can range from postural defects to lifestyle disorders. Moreover, sleep position may also be blamed in such cases. When you lift weights in the gym without proper supervision, you can also hurt yourself. 

Most common shoulder ailment 

You will come across the most common shoulder ailment today, which we know as frozen shoulders. It causes pain and generally affects the shoulder joints. The capsule in the shoulder generally forms a protective covering around the shoulder blade, upper arm, and collar bone. When someone develops a frozen shoulder, the capsule becomes thick due to the formation of scar tissue. The synovial fluid is also unable to reach the shoulder joint, which makes it tight and stiff. Most often, people in their 40s and 50s develop frozen shoulders. However, younger people may also develop this problem due to lifestyle choices.

You can treat this ailment with regular yoga practice. It will not only give you more flexibility but it will also give you endurance. Yoga poses play a crucial role in opening tight muscles and also help release tension. Your spine will also be strengthened in the process. You can learn about such intricacies at the yoga school in Rishikesh.

Yoga poses for shoulder pain 


This is the first yoga pose that you can practise, to get rid of shoulder pain. It is the perfect pose that beginners and intermediates can both do.

  1. Sit on your buttocks with your legs stretched in front of you.
  2. Slowly, bend forward while inhaling, and try to hold your heels.
  3. Your chest should touch the knees.
  4. You have to roll the shoulders forward while tucking the chin deep inside the collarbone cavity. 
  5. Hold the position for some time, and then come back to the original position.
  6. Exhale after counting 5–10, and then move back.
  7. Apart from alleviating your shoulder pain, this pose also elongates the spine and hamstrings.


This is another yoga pose that is beneficial for people who have shoulder issues. The pose targets the shoulder and neck. You will also see that your chest is opening up as a result of its practice.

  1. You have to begin in the cow pose, with the back arched and the head tilted to the front side.
  2. Slowly, you have to round the shoulders forward and lower the chin until it reaches the chest.
  3. You can keep alternating between these two poses, or just do Marjaryasana.

Ardha matsyendrasana 

This is the perfect pose for those who have excruciating pain in their shoulders.

  1. Sit straight with your legs straight in front of you.
  2. Your feet should be together. Bend the right leg and place the heel of the right foot beside the left hip.
  3. Now, take the left leg over the right knee.
  4. Place the right hand on the left foot and the left hand behind your back. 
  5. Twist the torso from the waist.
  6. Look over the left shoulder.
  7. You can hold this pose for some time to gain the maximum benefit.

The pose is excellent and will prove beneficial in providing you with relief from back pain.

It also relieves some of the stress and tension of daily life. The twisting stance opens up the shoulders and also stretches the back. Your blocked channels will open up as well if you practice this asana regularly.


This is another excellent pose for all those who are suffering from shoulder pain. Yoga seems to have solutions for all sorts of problems. 

  1. You have to start by lying down on the ground, with your belly in contact with the ground.
  2. The arms are by your side. Slowly bring the hands forward, supporting the body with the palm.
  3. Your legs at the back remain together.
  4. You must bend your hands at the elbow and lift your body upward.
  5. The head also sways backward while your gaze is on the ceiling.
  6. Keep the shoulders pressed towards the back. You can hold the pose for some time and then release it. 

It is extremely beneficial for shoulder pain.

Urdvamukha svanasana

It is also an important part of the Surya Namaskara. This is a powerful backbend that can open your chest muscles and heart muscles. 

  1. You have to start by lying on your belly while pulling your legs apart, at hip-width distance, with your hands beside your lower ribs.
  2. You have to extend your legs at the back and then press down all the toes into the floor.
  3. Rotate the inner thighs a bit and face the ceiling.
  4. Press down with your hands and feet. Inhale and straighten the arms, and lift the legs slightly.
  5. Keep both arms perpendicular to the ground while lifting the chest upward.
  6. While pressing the ground with your hands, you should draw your shoulders back.
  7. The curve of the neck should align with the curve of the mid-back and the upper-back.
  8. Hold the pose for a few breaths while gazing towards the ceiling.

Final thoughts 

The best teachers will guide you and correct your alignment. You can also learn about other ailments and their solutions. Yoga provides a whole-body workout. So, you should ensure that you engage yourself in this holistic science to get the best results for pain management. The cure lies in the ancient Vedas, whose knowledge you stand to get from the best yoga school in India.

Samantha Green, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

© Copyright 2014–2034 Psychreg Ltd