Shoulder pain can affect everything from daily chores to sleep quality. While rest and medical advice are essential for serious injuries, yoga can be a safe and effective way to ease tightness, improve mobility, and strengthen the surrounding muscles. If you are wondering how to practise yoga for shoulder pain relief, here’s a detailed guide.
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
