The good news is that we can use the body and breath to relax and, in effect, reverse the stress response.

One of the many benefits of yoga! Opening your chest and releasing deeply held tension in your shoulders will not only make you feel better physically, but will also assist you in relaxing. Some of my favourite yoga poses for tight shoulders are listed below.

 

#1 A Standing Wide-Legged Forward Bend with Hands Locked (Prasarita Padottanasana) For Solders

The good news is that we can use the body and breath to relax and, in effect, reverse the stress response. One of the many benefits of yoga! Opening your chest and releasing deeply held tension in your shoulders will not only make you feel better physically, but will also assist you in relaxing. Some of my favourite yoga poses for tight shoulders are listed below.

1. Begin by standing with your feet about a leg’s length apart and parallel, and all of your toes pointing forward.
2. Wrap your arms around your body and interlace your fingers behind your sacrum.
3. Inhale and lengthen your torso sides; exhale, broaden your collarbones, and pull your upper outer arms back.
4. Inhale and lift the sides of your chest up; exhale and slowly hinge forward at your hips with bent knees.
5. Continue to lift your upper outer arms and shoulder blades away from the floor while releasing your sternum toward the floor once in a forward fold.
6. Take five deep breaths while stretching the back of your neck.
7. To release, slowly unlace your fingers and bring them to your hips. Bend your knees and, on an inhale, lift your elbows and shoulders away from the floor, returning to a standing position.

 

Precautions For (Prasarita Padottanasana)
Avoid practising this asana if you have any lower back or knee issues. Don’t push or force your body unnecessarily. It takes time for your body to become flexible.

 

#2 Eagle Pose, Arms Only (Garudhasana)

The upper half of Garudhasana (Eagle Pose) can be a bit of a stretch through the trapezius, outer shoulders, and upper arms, as well as between the shoulder blades and through the upper back. There are several variations of the same Eagle Pose Arms only stretch, so choose the one that is appropriate for your shoulders.

1. Extend your arms straight out in front of you, palms up, shoulder height, while standing with your feet hip distance apart (or from a seated position).
2. Cross your left elbow over your right elbow tightly.
3. Bend both elbows so that the palms of both hands face you and the fingers point straight up. (If that doesn’t happen, bend both elbows and bring your palms to opposite shoulders, forearms crossed.)
4. Turn your palms out and point your thumbs at yourself.
5. Slide your left palm forward and behind your right palm, bringing the palms together. (Alternatively, once you’ve turned your palms out, you can press the backs of your hands together.)
6. With your fingers pointed up, press your forearms back to the centre with your left palm.
7. Exhale and lengthen your hands away from your face as you inhale and lift your elbows to any extent. Seven rounds of deep inhalations and exhalations are recommended.
8. To release, slowly lower your elbows and unwind your arms, bringing them down to your sides, then repeat on the other side, crossing your right elbow on top.

Precautions For Eagle Pose, Arms Only (Garudhasana)
If you have a knee, elbow, wrist, or shoulder injury, you should avoid doing Eagle Pose. If you have trouble with balance, practise it against a wall to avoid falling.

 

#3 Cow Face Pose, Arms Only (Gomukhasana)

The upper half of Gomukhasana (Cow Face Pose) is a deep stretch that requires external rotation of the top shoulder and internal rotation of the bottom, as well as the use of a strap between the hands to make the grasp. Only Gomukhasana Arms.

1. Inhale and reach your right arm straight up while standing with your feet hip distance apart or sitting on a block with your spine lifted.
2. Slowly rotate your right palm, thumb pointing to the right, toward the back of the room.
3. Bend your right elbow and bring your right palm to your upper back, with your right elbow pointing skyward.
4. Taking a breather, bring your left hand to your right elbow, hugging it closer to the side of your forehead.
5. Inhale deeply and raise your chest. (If you want to skip the bottom arm instructions, feel free to stay here and breathe.)
6. When you’re ready, extend your left arm to the left and begin to turn your left palm, thumb down, to face the back of the room.
7. Slowly bend your left elbow, bringing your left hand’s back to the middle of your back and up toward the back of your heart.
8. If your fingers come into contact, hook them together or hold on to a strap between your hands.
9. Slowly extend your left hand down toward the floor and rotate the palm forward to release. Then, raise your right arm before lowering it by your side.
10. Before switching sides, make a few large arm circles.

Precautions For Cow Face Pose, Arms Only (Gomukhasana )
It is difficult to grasp both the left and right fingers if your shoulders are stiff. You can stretch your shoulder blades and chest by holding a yoga strap between your hands.

New yogis have difficulty sitting evenly on the floor. It is best to use a folded blanket or yoga bolster to lift your sitting bones off the floor.

 

#4 Dolphin Pose (Adho Mukha Svanasana)

Ardha Pincha Mayurasana (Dolphin Pose) stretches the shoulders and outer arms while opening the upper back. I prefer it to Adho Mukha Svanasana (Downward Facing Dog); however, more hamstring flexibility is required, and Dolphin Poseit is gentler on the wrists.

1. From the Tabletop Pose yourself on your hands and knees, lower your elbows to the floor directly beneath your outer shoulders, and parallel your forearms, pointing your index fingers straight ahead.
2. Place your forearms on the floor in Tabletop Pose, with your elbows directly underneath your shoulder heads.
3. Interlace your fingers as you clasp your hands together.
4. Tuck your outside pinkie finger inside the other to make the outside edges of your wrists and hands flat and even.
5. Lift your shoulders away from the floor by pressing down with your outer wrists and forearms.
6. Tuck your toes under and start lifting your knees up, bringing your hips up and back.
7. Spread your fingers, press down through your elbows, and lift your shoulders away from the floor while keeping your forearms parallel.
8. Hug your elbows together and broaden your collarbones while pressing your thighbones back.
9. After a few breaths, return to Balasana (Child’s Pose) by lowering your knees.

 

Precautions For Dolphin Pose (Adho Mukha Svanasana)
Maintain the pose by keeping the shoulders relaxed and away from the shoulders.
Maintain a slight forward gaze on the floor to ensure proper neck muscle alignment.
Be wary of collapsing to the floor through the upper back and hips.
Do not tuck your chin into your chest.

 

#5 Extended Puppy Pose (Utthita Shishosana)

Utthita Shishosana (Extended Puppy Pose) is a non-weight-bearing (or very little) Downward-Facing Dog Pose that gently stretches the spine in both directions while opening the shoulders, chest, upper back, and underside of the arms.

1. Attend Tabletop. On all fours, place your knees beneath your hips and your shoulders over your wrists.
2. Parallel your shins and point your toes straight back, resting the tops of your feet on the mat.
3. Slowly walk your hands forward, keeping your arms straight, and lower your chest towards the earth, allowing your forehead to rest on the mat (if your forehead does not easily rest on the floor, try placing a low block underneath it).
4. Maintain a high hip-to-knee ratio.
5. Lift your forearms, elbows, and shoulders away from the floor by pressing your palms together.
6. Inhale and lengthen your spine by reaching your hips up and back; exhale and gently draw your low ribs in to support your low back.
7. Take five to seven rounds of breaths if your neck is comfortable.
8. When you’re ready, return to Tabletop Pose by walking your hands back.

 

Precautions For Extended Puppy Pose (Utthita Shishosana)
If you have an injured knee or leg, do not practise uttana shishosana. If you have shoulder pain while practising this pose, move your hands outwards while stretching. Before beginning Uttana Shishosana, work on shoulder and arm flexibility.