Frozen shoulder? Try these 10 yoga poses to relieve pain and stiffness

Has it ever happened to you that you slept feeling okay but the next day you woke up with shoulder pain? This throbbing ache and inability to move or lift your shoulder is known as a frozen shoulder. A frozen shoulder is a painful condition that takes a toll on your shoulder joint. Yoga is often recommended to deal with a frozen shoulder.

“Yoga poses for frozen shoulder focus on gentle stretching and enhanced range of motion, which in turn help relieve tension and stiffness in the shoulder while enhancing flexibility in the shoulder joints,” yoga expert Himalayan Siddhaa Akshar, the founder of Akshar Yoga Research and Development Centre, tells Health Shots.

10 yoga poses to manage frozen shoulder

Akshar suggests these top yoga poses that you can practice daily to reduce shoulder pain.

1. Tadasana (Mountain pose)

This pose helps improve overall posture and enhances blood circulation, which is essential for joint health, including shoulders.

• Stand tall, feet hip-width apart.
• Inhale, raising your arms overhead with your palms facing each other.
• Stay in this position for a few seconds and then go back to your starting position.
• Repeat again.

2. Gomukhasana (Cow face pose)

This asana provides a deep stretch to the shoulders, particularly the rotator cuff muscles.

• Sit comfortably, stacking one knee on top of the other.
• Raise one arm overhead, bend the elbow, and reach the hand down the back.
• Bring the opposite arm behind you and try to clasp your fingers to stretch your
• shoulder.

Also read: Frozen shoulder: 5 exercises to fix your pain and improve mobility

3. Garudasana (Eagle pose)

The Eagle Pose helps improve balance and mobility in the shoulders.

• Stand with feet together and wrap one leg around the other, hooking the foot behind the calf.
• Simultaneously, bring arms in front, crossing one over the other, and try to bring palms together.

4. Marjarasana (Cat-cow stretch)

This dynamic movement enhances flexibility in the spine and shoulders, promoting relief in the affected area

• Start on your hands and knees in a tabletop position.
• Inhale, arch your back, and lift your head.
• Exhale, round your back, and tuck your chin.
• Repeat these movements for 1-2 minutes.

5. Paschimottanasana (Seated forward bend)

This asana stretches the entire back and shoulders, promoting relaxation and releasing tension in the affected shoulder.

• Sit with legs extended and hinge at the hips to reach forward.
• Try to hold the position for a few seconds. Repeat the pose.

6. Ardha matsyendrasana (Half lord of the fishes pose)

This twisting motion is excellent for releasing tension in the shoulders and improving the range of motion.

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• Sit with one leg crossed over the other.
• Twist towards the bent knee, placing the opposite elbow outside the knee.

Also read: Frozen shoulder? This is how long it can take for recovery

7. Supta baddha konasana (Reclining bound angle pose)

This pose opens up the chest and shoulders, offering a gentle stretch to the frozen shoulder.

• Lie on your back on the yoga mat.
• Bring the soles of your feet together and allow your knees to drop outward.
• Your palms should face the mat and be pressed against it.
• Relax in this pose for 2–5 minutes.

8. Child’s Pose (Balasana)

Child’s pose helps relax the shoulders and neck, providing a soothing stretch to the affected area.

• Kneel on the mat and sit back on your heels.
• Bend forward, extending your arms in front of you.
• Rest your forehead on the ground and relax for 1-2 minutes.

9. Vrikshasana (Tree pose)

While primarily a balancing pose, the tree pose also engages the shoulders, promoting stability and strength.

• Stand on one leg, just like in the tadasana pose.
• Place the sole of the other foot on the inner thigh or calf.
• Bring your palms together in front of your chest.
• Balance for 30 seconds on each side.

10. Shavasana (Corpse pose)

Shavasana is a final relaxation pose that helps release tension. It is simple but effective for shoulder pain.

• Lie on your back with your legs extended and your arms by your sides.
• Close your eyes and relax, focusing on your breath.
• Stay in this pose for 5–10 minutes.

Incorporating these yoga poses into your daily routine can significantly reduce shoulder pain and stiffness. However, it’s essential to listen to your body and avoid overexertion.

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