Shoulder stiffness or tension can be really annoying and painful. Read the article to know about yoga sequences for shoulder health.

This modern technological world offers an abundance of benefits, but at the same time, it also comes with countless health issues. The advancement and technological boon at some point is harming our health, personal life, and lifestyle. Today, almost everyone spends hours hunching on their phones and sitting in front of computers and laptops. These repetitive patterns can cause shoulder and neck strain. With the yoga sequence, a person can reduce the adverse effects and support the healthy movements of the shoulders and other body parts, relieve pain, and remove stiffness and tension.

Sukhasana (easy pose)

As the name suggests, the pose is easy to perform, but modifying it helps more.

  • Sit comfortably on the floor with erect spine and crossed legs. Keep your arms in your lap and breathe slowly.
  • For modification, you can raise your hands up and palm facing towards the ceiling.
  • Intersect your fingers and move your upper body upward giving a gentle stretch to the shoulders and hands.
  • Hold the position for 30 seconds.

Garudasana (Eagle Pose)

Eagle pose is another effective and easy asana for the shoulder health.

  • Sit on the floor with a straight back in Sukhasana position.
  • Now fold the right thigh over the left thigh and then wrap the right foot around the left calf.
  • Now cross the left arm over the right arm over the elbow. Then touch the palms and hold the pose for 20-30 seconds.
  • Release the pose and repeat on the other way around.

Paschima Namaskarasana (Reverse Namaste or Prayer Pose)

The pose gives a nice stretch to your shoulders and upper back.

  • Sit straight on the knees on the floor or chair keeping the hands on your thighs.
  • Now move your hands behind your back and try to join your hands into a Namaste pose.
  • If you are unable to do that, simply hold the opposite elbows.
  • Don’t strain your back while stretching it. Hold the pose for 30-60 seconds.

Gomukhasana (The Cow Face Pose)

The asana helps to relax the shoulders, neck and back muscles, reduces the stiffness and makes them elastic.

  • Sit on the floor with a straight back while your legs should be stretched out in front of you.
  • Now bend the right leg and put it under the left hip. Then fold the left leg and place it on the right thigh.
  • Your knees should be together placed one over another.
  • Now fold your right arm and place it behind the back, and then take the left arm over the left shoulder towards the back. Stretch and try to lock both your hands together.
  • Keeping the back straight, lean slightly towards the back, and hold the pose for 30-60 seconds.
  • Keep breathing. Release and do the same reversing the sides.

Dhanurasana (Bow Pose)

The pose is great for increasing the flexibility of the shoulders and removing stiffness.

  • Lie flat on the floor on your stomach with arms placed beside the body.
  • Now bend your legs backward and then your arms.
  • Try to hold the ankles with the hand. Put the entire weight on the abdomen and form a bow-shape with your body.
  • Hold the pose for 30 seconds and keep breathing slowly.

Paschimottanasana (Seated Forward Bend)

The pose is good to ease your shoulders and neck tension and pain.

  • Sit on the floor with an erect spine and stretch your legs outwards in front of you with the toes flex inward.
  • Now raise your arms over the head, stretch and then bend the torso forward from the hips.
  • Let the hands touch the toes and hold the pose for a minute.

Conclude the yoga sequence in Savasana- the resting pose or the corpse pose. These poses are great for the shoulder health and for maintaining healthy muscles movements in them. At yoga teacher training, you acquire an in-depth knowledge of these poses that help attain deeper benefits as well as modify the sequence according to the requirement.

Author Bio- Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides yoga teacher training in Kerala India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. His strong connection with Yoga and the Himalayas has made him organize yoga, meditation and Ayurveda tours, and retreats in the Himalayas.