Dhanurasana To Garudasana, 7 Yoga Poses That Can Help With Tight Shoulders

Wellness, Fitness

Feb 2023

Stiffness or tight feeling in the shoulders can lead to pain in the neck, back and upper parts of the body. The tightness could be due to stress, tension, injuries or sleeping in an uncomfortable position.

All this can be managed by eating healthy, sleeping in the correct position, pain medicine and a few exercises and yoga asanas. We spoke to Kamlesh Singh, Yoga Instructor at Sanjay Gandhi Postgraduate Institute of Medical Science, Lucknow, to learn about the yoga poses that can help to do away with stiffness.

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Marjaryasana (Cat Pose)

Marjariasana or cat pose is where you take the shape of a cat. You have to get on your knees and hands. Keep them apart at equal distances and focus on a point. Raise your chin and take your head backwards trying to touch your spine. You do this when you inhale.

Exhale and bring your head to its normal position. It helps to stretch the spine, strengthens it and improves its flexibility. It helps to make the shoulders stronger.

Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Prasarita Padottanasana is wide-legged standing forward bend when you stretch your legs, bend forward and hold the pose with your hands on the floor and head aligned downwards.

It targets the lower body and stretches calves and hips. It strengthens your legs and back. It reduces the tension around the neck and shoulders. It also helps to reduce muscle pain and body ache.

Bhujangasana (Cobra Pose)

Bhujangasana or cobra pose is essentially one of the easiest to nail. First, you have to lie down on your stomach, lift your abdomen and support the pose with your hands. Stretch your neck upwards and try to take the head back.

The pose will help to stretch muscles, improve flexibility, and decrease the stiffness of the shoulders, neck and back. It also strengthens arms and shoulders.

Uttana Shishosana (Extended Puppy Pose)

Uttana Shishosana is an extended puppy pose where you first sit on your knees. With the help of your hands, stretch yourself forward until your head is touching the floor and your hips are perpendicular to the surface.

This pose helps to stretch shoulders and spine simultaneously. It can help to untie knots in the muscles, relieve tension and strengthen hips, arms and upper back.

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Dhanurasana (Bow Pose)

Dhanurasana is posing like a bow. It is a bit hard on the abdomen but excellent for stretching. First, you have to lie on your stomach. Second, fold your legs towards your hops and try to hold your feet with your hands. Third, stretch yourself to pose like a bow.

Dhanurasana can help with drooping shoulders. It enhances the circulation of blood through the body and improves the issue of hunched back (yoga for back pain). It can help to do away with the stiffness of the shoulders.

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Natarajasana (Lord of the Dance Pose)

Those who know classical dance would understand this pose. Natarajasana is a balancing act when you rest all your weight on just one leg. You lift the other leg and hold its foot with one hand while stretching the other hand outwards.

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It is particularly good for your spine, abdomen and legs. It stretches the hips, helps to calm the senses (yoga for mental health), improves concentration and unwinds knots in the muscles.

Garudasana (Eagle Pose)

Garudasana or the eagle pose is another balancing act where you entwine your hands and legs and bend a little to support the posture on one leg. It helps to stretch legs, hands and shoulders and helps to work on all parts of your body all at once.