Yoga for Shoulder Pain: Simple Poses for Relief & Tips

Does your shoulder hurt after a long day at your desk?

Millions of people deal with shoulder and neck pain from poor posture, stress, and repetitive movements. The good news: yoga offers real relief without medication or expensive treatments.

Regular practice can reduce tension, improve flexibility, and strengthen the muscles that support your joints. This guide covers proven yoga poses that target shoulder pain at its source.

Each pose includes step-by-step instructions and benefits for all skill levels.

Whether your pain comes from desk work or muscle tension, these stretches help you move better and feel stronger. Let’s get started with poses that work.

Safety Tips Before You Start

Before you begin any yoga practice for shoulder relief, always tune in to your body.

• Listen for the difference between mild discomfort and sharp pain; stop immediately if you feel shooting pain.
• Warm up with shoulder rolls, gentle neck stretches, and arm circles.
• Use props like a yoga strap, bolster, or pillow to support safe movement.
• See a doctor if the pain lasts more than a few weeks, gets worse, or is accompanied by numbness or tingling.

Yoga for neck and shoulders is most effective for tension and stiffness, not serious injuries.

Now that you’re familiar with the essential safety tips, let’s move into yoga poses designed to relieve shoulder pain.

13 Yoga Poses for Shoulder Pain

These 13 yoga poses target tightness, tension, and weakness in your shoulders, helping to relieve pain and improve mobility.

1. Thread-the-Needle Pose

This gentle twist releases tension between your shoulder blades and upper back.

1. Start on your hands and knees in table position.
2. Slide your right arm underneath your left arm, palm facing up.
3. Lower your right shoulder and ear to the floor.
4. Keep your left hand on the floor or reach forward with it.
5. Hold for 30-60 seconds, then switch sides.

Benefits: Opens tight shoulders, stretches the upper back, and releases stress from the neck.

2. Eagle Arms (Garudasana Arms)

Eagle arms provide a deep stretch across your shoulder blades and upper back.

1. Sit or stand with your spine straight.
2. Extend both arms forward at shoulder height.
3. Cross your right arm over your left at the elbows.
4. Bend your elbows and try to bring your palms together.
5. Lift your elbows slightly and hold for 30 seconds.
6. Switch arms and repeat.

Benefits: Stretches the back of your shoulders, opens space between shoulder blades, and improves shoulder mobility.

3. Puppy Pose (Uttana Shishosana)

Puppy pose is like a gentler version of downward dog. It deeply stretches your shoulders and spine.

1. Start on hands and knees with wrists under shoulders.
2. Walk your hands forward as you lower your chest toward the floor.
3. Keep your hips directly over your knees.
4. Rest your forehead on the mat or a block.
5. Press your palms down and feel the stretch in your shoulders.
6. Hold for 1-2 minutes while breathing deeply.

Benefits: Lengthens the spine, releases shoulder tension, opens the chest, calms the nervous system.

4. Cow Face Pose (Gomukhasana Arms)

Cow face arms challenge your shoulder flexibility while stretching multiple muscle groups.

1. Sit comfortably with your spine tall.
2. Reach your right arm up and bend it behind your head.
3. Bring your left arm behind your back and reach up.
4. Try to clasp your hands together behind your back.
5. Hold for 30 seconds, then switch sides.

Benefits: Opens tight chest muscles, stretches shoulders in opposite directions, and improves shoulder joint mobility.

5. Child’s Pose (Balasana)

Child’s pose is a resting position that gently stretches your shoulders and back.

1. Kneel on the floor with your big toes touching.
2. Sit back on your heels.
3. Lower your chest toward your thighs.
4. Extend your arms forward on the floor.
5. Rest your forehead on the mat.
6. Stay here for 1-3 minutes, breathing slowly.

Benefits: Releases tension in the shoulders and neck, calms the mind, and gently stretches the spine and hips.

6. Supported Fish Pose

This gentle backbend opens your chest and releases tension from hunched shoulders.

1. Place a bolster or rolled blanket lengthwise on your mat.
2. Sit in front of it and slowly lie back.
3. Position the support under your upper back and shoulder blades.
4. Let your arms rest out to the sides, palms up.
5. Allow your head to drop back gently.
6. Stay here for 3-5 minutes.

Benefits: Opens the chest, counteracts slouching, stretches the front of the shoulders, and improves breathing.

7. Locust Pose (Salabhasana)

The locust pose strengthens the muscles that support your shoulders and upper back.

1. Lie face down on your mat with your arms by your sides.
2. Rest your forehead on the floor.
3. As you inhale, lift your head, chest, and arms off the floor.
4. Keep your legs on the ground or lift them slightly too.
5. Reach your arms back toward your feet.
6. Hold for 15-30 seconds, then release.
7. Repeat 2-3 times.

Benefits: Strengthens shoulder stabilizers, improves posture, counteracts rounded shoulders, and builds upper back strength.

8. Dolphin Pose

The dolphin pose is similar to downward dog, but with the forearms on the ground. It builds shoulder strength while stretching.

1. Start on hands and knees.
2. Lower your forearms to the floor, elbows under your shoulders.
3. Tuck your toes and lift your hips up and back.
4. Press your forearms firmly into the mat.
5. Walk your feet closer to your elbows if comfortable.
6. Hold for 30-60 seconds.

Benefits: Strengthens shoulders, stretches hamstrings and calves, and builds stability in the shoulder joint.

9. Downward-Facing Dog (Adho Mukha Svanasana)

Downward dog is one of the most common poses for stretching and strengthening the shoulders.

1. Start on hands and knees, hands slightly forward of shoulders.
2. Tuck your toes and lift your hips up and back.
3. Press your palms firmly into the mat.
4. Straighten your arms and form an inverted V.
5. Let your head hang between your arms.
6. Hold for 30-60 seconds.

Benefits: Stretches shoulders and back, builds arm and shoulder strength, and lengthens the spine.

10. Shoulder Rolls

Simple shoulder rolls release immediate tension and increase circulation.

1. Sit or stand with your spine straight.
2. Inhale and lift both shoulders up toward your ears.
3. Roll them back and down as you exhale.
4. Continue this circular motion 5-10 times.
5. Reverse direction and roll forward 5-10 times.

Benefits: Releases tight muscles, increases blood flow, reduces stiffness, and can be done anywhere.

11. Arm Circles

Arm circles warm up your shoulder joints and improve the range of motion.

1. Stand with feet hip-width apart.
2. Extend both arms out to the sides at shoulder height.
3. Make small circles forward for 10-15 rotations.
4. Gradually make the circles bigger.
5. Reverse direction and circle backward.
6. Do 2-3 sets in each direction.

Benefits: Increases shoulder mobility, warms up joints, improves circulation, and prepares shoulders for deeper stretches.

12. Doorway Chest Stretch

This simple stretch opens tight chest muscles that pull your shoulders forward.

1. Stand in a doorway and place your right forearm on the door frame.
2. Your elbow should be at shoulder height or slightly above.
3. Step forward with your right foot until you feel a stretch.
4. Hold for 30 seconds.
5. Switch sides and repeat.

Benefits: Opens the chest, stretches front shoulder muscles, improves posture, counteracts computer slouch.

13. Seated or Supine Spinal Twist

Gentle twists release tension throughout your back, shoulders, and neck.

1. Sit on the floor with legs extended.
2. Bend your right knee and place your right foot outside your left thigh.
3. Place your right hand on the floor behind you.
4. Hug your right knee with your left arm.
5. Twist to the right and look over your right shoulder.
6. Hold for 30 seconds, then switch sides.

Benefits: Releases shoulder blade tension, stretches the spine, improves mobility, calms the nervous system.

Now that you’ve learned the key yoga poses for shoulder relief, let’s put them together into a simple 10 to 15-minute daily routine.

10 – 15 Minute Daily Yoga Routine for Shoulder Pain

Combining these poses into a short daily practice gives you the best results. Here’s a simple sequence:

Now that you have a daily routine to support your shoulders, let’s look at lifestyle and posture tips that can enhance your results.

Lifestyle and Posture Tips for Shoulder Pain Relief

Yoga helps, but daily habits matter just as much. Your desk setup affects your shoulders more than you might think.

• Fix Your Workspace: Screen at eye level; keyboard positioned for a 90° elbow bend; sit back with lumbar support; take a 2-minute break every 30 minutes.
• Micro-Break Movements: Do shoulder rolls or arm circles during breaks to prevent stiffness.
• Strengthen Shoulder Stabilizers: wall angels, band pull-aparts, scapular squeezes.
• Mindful Breathing: Inhale 4 counts → hold 4 → exhale 6; repeat 5 times to reduce tension.

Pay attention to how you carry your shoulders throughout the day. Are they up near your ears? Consciously relax them. This small shift makes a big difference over time.

Conclusion

Practicing yoga for shoulder pain brings lasting relief when done consistently. These poses stretch tight muscles, strengthen weak stabilizers, and improve your posture.

Start with just 10 minutes daily and gradually build your practice. Remember to warm up before stretching and never push through sharp pain.

Combine these poses with better desk ergonomics and regular breaks for maximum benefit. Most people notice reduced tension within two weeks of regular practice.

Your shoulders carry stress and strain every day; give them the care they deserve. Try three poses from this list today and feel the difference.

Stay patient with the process; your shoulders will thank you for showing up each day.