Relieve shoulder tightness with these 10 yoga poses
Gomukhasana (Cow Face Pose)This pose stretches the shoulders deeply by interlocking the hands behind your back. It improves flexibility, relieves tension and is especially effective after long hours at a desk.
Garudasana Arms (Eagle Arms Pose)Wrap your arms around each other in eagle fashion to release tightness in the shoulder blades. It enhances mobility and eases stiffness caused by stress or repetitive movements.
Bhujangasana (Cobra Pose)Lifting the chest while pressing hands into the mat stretches the shoulders and chest. It helps counter slouching, strengthens the back and improves posture gradually.
Thread the needle poseThis gentle twist releases upper back and shoulder tension. Sliding one arm under the chest stretches the rotator cuff and soothes deep shoulder tightness and knots.
Anahatasana (Puppy Pose)A heart-opening pose where arms extend forward while hips stay lifted. It deeply stretches the shoulders, upper spine and chest, promoting openness and flexibility in the upper body.
Adho Mukha Svanasana (Downward-Facing Dog)This full-body stretch works the shoulders by pressing them away from the ears. It strengthens and opens the shoulders while decompressing the spine and improving circulation.
Uttanasana with Clasped Hands (Standing Forward Bend Variation)Bending forward while clasping hands behind the back allows gravity to stretch the shoulders. This pose releases built-up shoulder tension and improves circulation and flexibility.
Marjaryasana-Bitilasana (Cat-Cow Pose)This flowing movement gently mobilises the spine and shoulders. It enhances fluidity and eases stiffness through alternating arching and rounding, which is ideal for a morning or warm-up sequence.
Parsvottanasana with Arm Stretch (Intense Side Stretch Pose Variation)This pose incorporates a shoulder stretch by joining palms in reverse prayer. It improves shoulder flexibility, opens the chest and lengthens the spine and hamstrings simultaneously.
Supta Baddha Konasana (Reclining Bound Angle Pose)Reclining with arms stretched overhead opens tight shoulders passively. Combined with deep breathing, it promotes relaxation, releases stored tension and supports recovery after a long day.