5 Yoga Asanas for Tight Shoulders

These yoga asanas will open up tight shoulders and provide relaxation. 

Tight shoulders can be a common problem, particularly for those who spend long periods of time sitting at a desk or hunching over a computer. Fortunately, yoga can be an effective way to relieve shoulder tension and improve mobility in this area. Here are five yoga poses that can help with tight shoulders:

Parsva Balasana (Thread the Needle Pose)
Parsva Balasana is a gentle, restorative pose that can help to stretch and release tension between the shoulder blades and back. To perform this pose, start in a tabletop position with your wrists directly under your shoulders and your knees under your hips. Inhale and slowly move your left arm in the front and stretch your right arm to the side. Then, exhale and thread your right arm underneath your left arm, placing your right shoulder and cheek on the mat. Hold for 5-10 deep breaths, then repeat on the other side.

Garudasana (Eagle Pose)
Eagle Pose is a standing pose that can help to open up the shoulders, improve circulation in this area and build strength in the legs. To perform this pose, stand with your feet hip-width apart and arms at your sides. Lift your right foot and place your right thigh around your left. Secure this position by hooking your right foot around the left calf. Then, extend both arms in front of you and wrap the left arm over your right. Bring your right hand towards your face while crossing your forearms and press your palms together, raising elbows to shoulder height. Repeat on the other side after holding for a few deep breaths.

Ardha Pincha Mayurasana (Dolphin Pose)
A variation of Downward-Facing Dog, this pose can help stretch and strengthen the shoulders. To perform it, start in a tabletop position with your wrists directly under your shoulders and your knees under your hips. Lower down onto your forearms and lift your hips up, coming into an inverted V-shape. Press your forearms and hands into the mat and lengthen through your spine. Hold for 5-10 deep breaths.

Gomukhasana (Cow Face Pose)
Cow Face Pose is a seated pose that can help to stretch and release tension in the shoulders and upper back. To perform this pose, sit in a cross-legged position. Then, slide your knees towards the centre so that your right knee is stacked on top of your left. Bring your left arm up and over your head, bending your elbow and placing your hand on your upper back. Reach behind with your right hand and clasp your hands behind your back. Hold for 5-10 deep breaths, then repeat on the other side.

Anahatasana (Puppy Pose)
Puppy Pose is a gentle heart opener that can help to stretch the shoulders and upper back. To perform this pose, start in a tabletop position with your wrists directly under your shoulders and your knees under your hips. Walk your hands forward and lower your chest towards the mat, keeping your hips lifted. Try to keep your thighs at a 90-degree angle to your lower legs. Rest your forehead on the mat and extend your arms forward. Hold for 5-10 deep breaths.

These five yoga poses can be incorporated into your daily routine to help relieve tight shoulders and improve mobility in this area. Remember to move slowly and mindfully, breathing deeply and listening to your body’s needs. Over time, you may find that these poses become easier and more comfortable, allowing you to experience the full benefits of yoga for your physical and mental health.

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