7 good yoga poses for shoulders you shouldn’t miss

The shoulder is the part that suffers the most stress. To avoid shoulder pain after every working day or shoulder diseases in the future, you should spend some time practicing good shoulder yoga poses.

For people who often sit and work for hours such as office workers, drivers, etc., the shoulder is the part that will be under a lot of pressure and needs the most attention. To help relieve stress and pain in the shoulder after a long day at work, yoga is the perfect and simple choice. If you also want to try but don’t know where to start, let’s take a look at the following shares with easyhealthylive.com for some good yoga poses for the shoulders.

1. Child Pose

Child’s pose can have a great impact on many body systems, but the part that gets the most benefit is the shoulders.

Child Pose


  • Sit on your knees and bend to the floor with your arms straight out in front of you. This will allow the shoulders to expand and relax.
  • Hold this position for 1-2 minutes to stretch and move deep into the muscles.

2. Melting Heart Pose

Melting Heart Pose has an impact on the mid back muscles, the least exercised muscle group and relaxes the surrounding muscles, including the shoulder muscles.

Melting heart pose


When performing this pose, you should keep your butt high and your arms wider than your shoulders:

  • The butt is up to the sky, the upper body is lowered, the chest touches the floor, the hands are extended above the head, pressed close to the floor.
  • Bring the person back to the push-up position.
  • Balance your body, then bend your knees to bring your knees close to the ground.
  • Return to the starting position, repeat 10-12 times.

3. Rabbit Pose

Rabbit Pose will help relax the shoulders, expand the chest and uterus, and help carry oxygen to the brain.

Rabbit Pose


  • Sit on the mat with your butt on your heels.
  • Inhale slowly, with the top of your head touching the floor, lift your butt high, then reach your hands behind you to grab your feet.
  • Hold this pose for 5 breaths, relax for a moment, and repeat.

4. Needle piercing pose

Needle piercing has a huge impact on the shoulders. Specifically, it stretches the muscles in the shoulder, which helps relieve pain and melt away excess fat. In addition, the bilateral symmetrical impact of this pose also helps to twist deeply into small muscle groups on the body.

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Needle piercing pose


  • Starting in a crawling position, slowly lower your left arm to the right, right arm perpendicular or straight forward to the floor, shoulder blades touching the ground and hips raised.
  • As you lower your shoulders and arms to the floor, breathe gently and relax, without overextending your arm muscles.
  • Use body weight to press shoulders and arms to stretch the shoulder and neck area.
  • Hold each side for 15-30 seconds, switch to the other side.

5. Eagle Pose

Eagle pose is very suitable for people who often sit and work for hours such as office workers, drivers … because it is very useful in helping relieve pressure on the back, shoulders, and neck. Not only that, this pose also helps to strengthen and tone the shoulders very well.

Eagle Pose


  • Eagle Pose can be done standing or sitting on a mat.
  • Raise your hands up high, right hand crossed to the left hand so that the palms touch each other.
  • Bend your elbows and bring your hands up to shoulder height.
  • Hold your hands in front of you for 15-30 seconds.

6. Cow face pose

Cow face pose is one of the most effective postures to help open and increase shoulder flexibility. If practiced regularly, it also works to strengthen and tone the chest muscles, helping the shoulder muscles to feel a comfortable stretch.

good yoga poses for shoulders - cow face pose


  • Just like the eagle pose, the cow face movement is also performed when in a sitting position with legs crossed or crossed.
  • Sit up straight, inhale and bring your right arm back, elbows up.
  • Bend your left arm behind your back, elbow facing the floor.
  • Exhale, clasp your hands together, keeping your back straight.
  • Breathe evenly, hold the position for 1 minute, then do the same with the other side.
  • If your hands can’t touch each other, you can use a yoga rope for support.

7. Fish Pose

The fish pose is also very beneficial for people who often have to sit a lot because of the nature of work. This pose has the effect of stimulating the spine, improving the posture of the practitioner, and reducing tension in the shoulder, neck and throat areas.

Good yoga poses for shoulders - fish pose


  • Lie on your back, legs straight on the floor, close together.
  • Both hands are placed under the buttocks.
  • Push your chest up and tilt your neck back, while putting weight on your elbows and arms, expanding your chest as much as possible.
  • Do 6 times, last time hold for 5 seconds.
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In the process of performing good yoga poses for the shoulders, you need to listen to your body and be on the lookout for possible injuries while doing it. Remember the shoulder is a delicate part and you should not force it too much. Also, work with your yoga teacher to make sure you’re doing the poses correctly.

Reference source

7 Best Shoulder-Opening Yoga Poses https://www.doyou.com/7-best-shoulder-opening-yoga-poses-63685/ Access date: June 28, 2020

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