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Yoga poses for preventing Shoulder Pain

Pain in shoulder is becoming common among the people who have to sit in front of the computer screens whole day and performing stressful tasks. There can also be tightness in the shoulders and hunch and even muscle pain.  The best solution is to get on the mat for yoga. Yoga is best practice which would defrost the tight shoulders, release the tension from the area and chest and prevent slumping. It also strengthens and cause stretch in the muscles.

Life is hectic, but of these turmoil situations, chaos and disorder, few minutes of yoga can give magical change in your life. You would feel more relaxed, calm, active and energetic and get relief from all the pains. But before beginning with the poses, try to coordinate your breathing movement. The awareness of the breathing would make you feel movement in your spine.

Following yoga asanas are best to get relief from the shoulderpain:

Sukhasana

Sukhasana

Sit comfortable, spine straight, take deep breaths, inhale deeply and lengthen your exhale. When you inhale, feel your chest expanded and while exhaling draw you navel towards your spine. Take 12 breaths.

Bhujangasana

Bhujangasana

Lie straight on your belly, turn your head towards the left and bring your hands over your sacrum, with palms facing up. Inhale and stretch left arm forward as chest is lifted. Bend your elbow to bring the left hand over the forehead as if saluting. Exhale, lower the chest and sweep your left arm back towards your sacrum and turn your head towards your right. Repeat the same sequence on the other side.

Uttanasana

Uttanasana

Stand with your feet hip wide apart while placing your hands over your buttocks. Exhale, bend your body forward and bring your hands towards the back of  your legs while chest towards your thighs and chin tucked. Inhale, while lifting your waist so that waist, chest and chin get in the straight line, as the upper part of body reaches parallel to the floor. Bring your hand back towards the hips, and squeeze your shoulder blades, come back to the standing position.

Uttihita Trilonasana

Uttihita-Trilonasana

Stand straight by widening your feet, with the left foot turned at a 90 degree angle. Inhale and stretch your arms to bring them parallel to the floor. Exhale, bend towards the left by bringing the left arm towards the left foot and turn your head towards it. This keeps the shoulder aligned with the hips. As the left arm is pointed down, right arm is lifted upwards towards your right ear, immediately turn your head towards the right palm. Exhale and sweep your right arm over your head bringing it in alignment with your left arm. Turn your head up towards the right arm, Inhale and then down towards the left arm with the movement of the arms, then switch towards the other side. Repeat this sequence four times.

Garudasana

Garudasana

Start this pose by standing in Tadasana position. Bend your knees and lift your left foot and switch it over to the right knee. Make sure that you are firmly standing on the floor and the left thigh is crossed over the right thigh while the toes of the left foot are pointed downwards.  Do the same thing with your arms by bringing the right arm over the left one so that elbows are bent and arms comes perpendicular to the floor.  Make sure that the back of the hands faces each other, slowly turn the hands to make the palms pressed against each other and fingers are stretched upwards. Retain your focus at one point and breathe. Try to remain in this pose for few breaths. This pose challenges your stamina as you try to remain balanced.

Paschim Namaskarasana

Paschim-Namaskarasana

Start this pose by coming in Tadasana pose; relax the shoulders by slightly bending your knees. Bring your arms towards the back and join the palms together with fingertips facing downwards. Inhale and try to bring the fingertips towards the spine so that they face upwards. Remember to keep your knees bend as palms are pressed against each other. Remain in this position for the couple of breaths, exhale, and bring the fingertips downwards again while arms back towards the side of your body to come back in the Tadasana pose.

Dhanurasana

Dhanurasana

Lie on your stomach with your feet wide apart and the arms towards the side of the body. Inhale by lifting your chest above the ground, pull your legs up towards the back and hold your ankles, while keeping your gaze straight. Take some deep breaths while remaining in this pose for few minutes. But take care not to overstretch yourself. When you want to come out of the pose, exhale and bring your legs and chest towards the ground. Release your ankles and relax.

Ustrasana

Ustrasana

Come on your knees and keep your hands on your hips. Knees should be kept aligned with the shoulders and the sole of the feet facing upwards. Inhale and pull your tailbone towards the pubis as being pulled from the navel. Arch your back and stretch your palms backward so that they touch your feet. Keep your arms straight. Remember not to give strain or flex your neck but retain your neutral position. Remain in this posture for few breaths. Exhale and bring your arms back towards the hips to come out of the pose and relax.

Read Also : Yoga Poses for Abs

Do these poses very slowly with full awareness towards your breath.  It is always best to begin your practice under the guidance of the certified teacher and once you are comfortable starting doing it at your home. Regular practice of these yoga poses would never give you any problem with your shoulder.

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