Yoga Poses to Open the Shoulders

Having tight shoulders can be a huge interference in one's daily life as it causes issues like  pain or stiffness in your neck, back, and upper body. Your shoulders may feel tight and stiff as the result of stress, tension, and overuse. 

A lot of shoulder tightness is caused from a busy life. It may be due to hunching over a desk all day, lifting heavy objects,  or certain sleeping positions, but whatever it may be there are a few shapes you can utilize to undo the tension.

These 4 yoga postures with help with an increase in range of motion, and strengthening the tissues surrounding it which can alleviate pain, stress and future neck or back issues. Check them out!

Eagle Arms Pose- 
This is an amazing pose built to strengthen and stretch the tissues between the shoulder blades and across the deltoid muscle on the upper arm that helps increase flexibility in the shoulders.

• Start with the arms wide apart.
• Cross the arms in front of you cross the right arm under the left arm.
• Try to bring your right arm back towards your right shoulder.
• If it is possible press the fingers of the right hand into the left palm.
• Attempt to bring the elbows to the height of the shoulders.
• The gaze should be in the seam of the two forearms.
• Try your best to draw the shoulder blades towards each other onto the upper back.

Extended Puppy Pose-  
A truly relaxing backbend (and heart melter) that is a cross between downward facing dog and child's pose. In this pose you'll be able to stretch the upper back, spine, and shoulders; open your chest; help release any chronic tension in your shoulders and neck. 

• Starting out in tabletop position (hands and knees).

• With arms shoulder width distance apart, walk your hands forward and begin lowering your chest down toward the ground keeping your hips lifted over your knees.

• If it feels good for your body, lower your forehead to the mat. 

• Activate your arms by pressing your palms down into the mat and lifting elbows and forearms up off the ground.

• Draw your shoulder blades towards each other and extend hips up toward the sky. Allow your neck be loose and relaxed.

Thread the Needle-
A beginner twist that increases spinal mobility and can help to alleviate pain in the neck and in between the shoulder blades. This pose is a great way to open the upper back and lengthen the muscles around the shoulders and in the neck. Since it’s also a twist, it can help refresh the organs in the torso as well!

• Once again, in table top position, reach your right arm open to the ceiling, then thread it under the left arm, bringing your right shoulder and cheek to the mat.
• The hips should stay lifted. If you want to work the left shoulder at the same time, reach the left hand behind you towards your right hip or stretching it long toward the top of your mat.

Dolphin Pose-
Strengthens and stretches the shoulders, arms, upper back, and legs. Dolphin pose is probably one of the most highly effective and underused strength and stability-building postures in any yoga practice. It is also helps build your core strength just as much as a plank or "crunch" can!

• Come to your hands and knees.
• Place your forearms on the mat, shoulder distance apart.
• Leave your elbows shoulder distance apart, then bring your hands together, interlacing your fingers.
• Lift your legs into a Downward Dog position.
• Come to your tip toes, and draw your torso and hips forward, so that your chin comes into contact with your knuckles.

You can get a glimpse of these poses and more in any of our classes at Bloom! Check out our schedule page to search for upcoming classes and get a FREE CLASS today by clicking on the button below to register!

See you in class soon, happy stretching!

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