• Lifestyle

    Yoga For Shoulder Pain Relief: A Beginner’s Guide To Safe And Effective Poses

    AnyFans Posted on

    By News18,Snigdha Oreya

    Copyright news18

    Yoga For Shoulder Pain Relief: A Beginner’s Guide To Safe And Effective Poses

    Shoulder pain can affect everything from daily chores to sleep quality. While rest and medical advice are essential for serious injuries, yoga can be a safe and effective way to ease tightness, improve mobility, and strengthen the surrounding muscles. If you are wondering how to practise yoga for shoulder pain relief, here’s a detailed guide.
    Why Yoga Helps Shoulder Pain
    Yoga combines mindful movement with controlled breathing, which can:

    Release muscular tension in the shoulders and neck
    Improve posture by countering slouching and desk strain
    Strengthen supporting muscles, reducing the risk of further injury
    Promote circulation and relaxation, aiding natural healing

    Key Tips Before You Begin
    Before practising yoga for shoulder pain relief:

    Consult a doctor if pain is severe, chronic, or linked to an injury
    Warm up gently to avoid strain
    Use props like cushions, yoga blocks or rolled towels for support
    Focus on breath – avoid holding your breath during poses
    Stop immediately if you feel sharp or worsening pain

    5 Easy and Effective Yoga Poses for Shoulder Pain Relief
    1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

    Start on hands and knees
    Inhale, drop the belly, lift the chest (Cow)
    Exhale, round the spine, tuck chin (Cat)
    Repeat 5–8 rounds for mobility

    2. Thread the Needle Pose (Urdhva Mukha Pasasana)

    From all fours, slide the right arm under the left, palm facing up
    Rest the right shoulder and ear on the mat
    Hold for 30 seconds, then switch sides

    3. Eagle Arms (Garudasana Arms)

    Sit or stand tall
    Wrap right arm under left, palms together if possible
    Lift elbows slightly while drawing shoulders down
    Hold for 20–30 seconds, repeat on the other side

    4. Bridge Pose (Setu Bandhasana)

    Lie on your back, knees bent, feet hip-width apart
    Lift hips while pressing arms into the mat
    Opens chest and strengthens upper back

    5. Child’s Pose (Balasana) with Extended Arms

    Kneel, sit back on heels
    Stretch arms forward, palms flat
    Breathe deeply into the shoulders

    Lifestyle Tips to Support Shoulder Health
    Alongside yoga, you can:

    Take regular breaks from screens
    Sleep with a supportive pillow
    Stay active with gentle stretching
    Maintain good posture throughout the day

    You Might Also Like