9 Shoulder Opening Exercises in Yoga

Shoulder Opening Exercises in Yoga
Shoulder Opening Exercises in Yoga

Most of those exercises and asanas that are used in yoga, allow to develop the multifunctionality of muscles and joints in the human body, improve flexibility and contribute to well-being in simple words 9 shoulder opening exercises in yoga.

Unfortunately, we all get older with time, and in the compartment with some injuries, this can lead to the impossibility of performing most of the yoga poses.


This can occur not only because of problems with the joints but also in case of problems with the spine. But this does not mean that yoga with arthrosis is contraindicated, even, on the contrary, these are special asanas in yoga that will allow you to improve the condition without harm to yourself.

Therapeutic Asanas in Yoga:

A good example of this is yoga for shoulder opening joints, which is often used as therapy and treatment of problems with the spine and reduced functionality of the humerus.

Positions in which only this joint involve are almost impossible to find, but there are many asanas from yoga, where the shoulder is somehow stretched and used, and not always it stands there on the secondary roles.

You must read svastikasana yoga pose

Most of them are classical poses, which require some refinement for arthrosis of the shoulder opening joint, in order not to aggravate the situation, but at the same time to get the maximum effect from them and strengthen the muscles of the shoulder, and most importantly stretch them, gradually increasing the amplitude of movements.

For the same reason, such yoga asanas will be useful to those who have recently removed the cast and begin to develop a hand after the fracture.

Urdhva hastasana
You must read mountain yoga pose
Adho mukha svanasana
You must read rabbit yoga pose

But in order to use the proposed shoulder opening exercises with maximum efficiency, and to open the shoulder joints with the help of yoga, a basic understanding of the biomechanical processes that occur during this is necessary.

In essence, shoulder joints are unique mechanisms consisting of both tendons and muscles, and ligaments, and bones, all of which are involved simultaneously. In turn, yoga therapy can improve the functioning of all components of this list.

Unique to the shoulder in the first place because the scapula function completely differently than other bones in the body, which are simply attached to certain places – in most cases, the ends of the joints.

The shoulder does not rest on anything other than muscles and tendons, which allows it to move along the vast space of the posterior sections of the chest.

Difference of the scapular joint, from the rest:

You can raise and lower the blades, reduce and dilute them in different directions, and of course move in three-dimensional space in any direction.

All this is complemented by the fact that the brachial joints do not have a rigid fixation with the help of ligaments, like those of the elbows or knees similar to them, and this allows achieving incredible flexibility in performing asanas in yoga.

All that is necessary for this is the development of muscles that take on the function of a firm fixation of the joints because they are much easier to stretch than the same ligaments.

You must read cat yoga pose

It is the shoulder group of muscles responsible for the movement of the blades, and also keeps them in place during movements with hands.

In total, the space occupied by them extends from the scapula-sublingual and pectoral muscle groups, down to the broadest muscles on the back, which originate in the posterior part of the pelvis.

If we add to this the fact that during the movement of hands the person is able to directly control his center of gravity, the shoulder joints have one of the most significant effects on how all parts of our body function.

That is why the gymnasts and weightlifters try so hard to achieve flexibility in this department, who need constant balancing of their body.

The main functions of the shoulder joints and how they influenced by yoga:

One of the main functions of the shoulder section is the creation of a support for the forearms and help in the performance of all hand movements.

It allows you to stretch your arms, grab for objects and perform many micro-motor actions, including moving the object from one place to another. It is he who is responsible for the fact that a reasonable person has learned to use tools, and you can perform such complex actions today as:

  • Swinging tennis rackets.
  • Clicking on small objects, like buttons.
  • Turning objects in all planes.
  • Perform precise movements, similarity, surgical operations on veins and arteries.
Adho mukha virasana
You must read gate yoga pose
Chaturanga dandasana
If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

But apart from all this, the shoulder joint has no less important function – limiting the movements of the hand.

This is necessary for us when it is necessary to fix the shoulder in one position, for example, when cleaning teeth or typing texts with a keyboard, and so on, where small wrist muscles involved.

And in many movements, it takes up most of the work of the hand at all, as during throws of objects, where the brush used only at the end of the throw.

How can yoga therapy help with arthrosis?

The essence of yoga therapy is to get rid of the problem before it occurs. That is, you need to develop your joint before its capacity for compensation is finally exhausted.

When stretching firmly fixed joints, like the knee, you stretch all the clips without problems, but with the shoulder joint, due to its greater possibilities for compensation, this will make it much more difficult.

The main problem is that before you reach the necessary amplitude of movements for stretching the tendons and muscles, the shoulder joint will shift towards the posterior thorax, thereby compensating for the volume of movements that it is unable to perform, and this prevents you from doing yoga with sufficient benefit.

That’s why you need to use much more elaborate and sophisticated exercises here.

Pachchima Namaskarasana
The main idea is to fix the scapula before you begin to stretch the shoulder joint itself, so you simply will not let it move to lessen the load on the muscles and tendons, this technique is often used by experienced yogis.

Or you can go from the reverse and fix the head of the humerus, while the scapula will move in relation to it in different directions, which also contributes to the development of greater functionality and flexibility of the joint, and also prevents possible injuries and dislocations in case of accidents.

After all, a large proportion of the injuries of the hand falls precisely on fractures of the radius and dislocation of the shoulder joint.

Anusara Yoga:

Most of the exercises that can increase the functionality of the shoulder segment presented in Anusara yoga, which based on the teachings of Iyengar. There are only four principles that allow you to use further exercises to restore shoulder functions with maximum efficiency. They conclude that it is necessary:

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

1. Use your inner light. If you speak in a simpler language, preparing for each exercise, take a few deep breaths and try to maximally open your chest, which will distribute a large amount of internal energy throughout the body.

Therefore, do not perform these asanas from yoga, slouching, or experiencing emotional and physical stress, this can lead to the fact that you simply do not get from them the effect to which they were calculated initially.

2. Use the maximum amount of muscle energy available to you. Your shoulder muscles should be insufficient tonus to tighten the top of the spinal joint tightly in the articular cavity in order to ensure its sufficient stability when performing asanas from yoga.

Tonus – does not mean inflated and voluminous muscle groups, it’s enough just to warm up before exercises in order to saturate all fibers with oxygen and all the same vital energy.

3. Use the shoulder assembly. To do this, it is enough to pull the blades in the inner side, and that is as close as possible to the vertebrae, then slightly lowered down, because of which, before the chest should be slightly raised.

After this, it is enough to throw back the head, which fixes the correct bends of the cervical vertebrae. With this technique, you can normalize biomechanical processes in the shoulder girdle and cervical spine, so you will achieve free and at the same time stable movements.

4. Use organic energy. Do all the exercises try to reach out as far as possible from the center of your body. So you can get rid of harmful clamps in the joints and level out the tension that created in them because of excessive activity of muscle energy.

It is organic energy that is responsible for making yoga exercises, not simple physical exercises, but spiritual and vital impulses of your body, which will raise the mood of the practitioner and raise the level of spiritual energy.

Asanas and postures from classical yoga:

If we go directly to the exercises of yoga, then the best way for the development of flexibility and functionality of the shoulder joints is suitable:

Asanas and postures from classical yoga

Dandasana Position:

Almost all inhabitants of this asana from yoga known under the simple name of “push-ups from the wall,” and is usually used in those cases when a person is physically incapable of receding lying, or problems with shoulders or forearms hinder him.

In this case, this exercise is very suitable for strengthening the muscles of the shoulder girdle and, at the same time, prevents the movement of most of the body weight to the hands.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

But even for such an exercise, there are contraindications – arthritis of the wrist joint, and this is due to the fact that, as with normal push-ups, there is still a serious strain on the wrist in the wrist area.

To do this, it is sufficient to find any vertical and strong surface, ideally a wall. Next, put your arms and legs at shoulder level, bend your wrists like you do with normal push-ups and touch the wall with brushes.

Then gradually descend to the wall, and then trying to use most of the strength of the hands, and not straightening at the expense of the back and the press, push from it until you return to its original position.

Repeat this exercise until you feel a slight fatigue in the muscles. It well harmonizes the body muscles, which then stretch in other forms of yoga, and depending on the position of the hands with respect to the shoulder (you can put them closer or further), you can regulate the load on specific muscle groups.

You must read gate yoga pose

The farther the hands from each other – the greater the load on the chest and shoulders, the closer – the more loaded small groups of muscles (biceps and triceps). This also changes the amplitude, and therefore the complexity of the exercise.

In doing so, this exercise in yoga aimed at developing flexibility, rather than developing strength and endurance, as usual.

Advanced Garudasana:

As already mentioned, some asanas from classical yoga are simply not suitable for exercises for people with problems in the shoulder joints, and this posture is one of them.

However, with some refinement, it is able to help you on the contrary in the recovery and prevention of arthrosis. Its main task is to stretch the muscles in the shoulder girdle to increase the mobility of the scapula for further functional training from yoga.

However, it should not do if you have recently had a dislocation or an arbitrary subluxation of the shoulder until you are fully restored, otherwise, it is fraught with serious consequences.

And for the exercise itself you will need a belt, preferably elastic, and in order to avoid mistakes, in the initial position try to straighten the back and minimize the shoulders during the entire exercise.

To begin with, stand in the position of the feet on the width of the shoulders, and on the collar, zone tries to throw the belt, after which it is necessary to wrap it like a shawl and take both ends in hands so that your arms crossed.

You must read cat yoga pose

Then try to level, relax your shoulders and at the same time strain your back, and then gradually grasp the strap from the end and to the collar zone until your lbows touch your chest.

After that, lifting your elbows and firmly grasping the strap, begin to gradually expand the chest from the inside. All this time, keep your shoulders relaxed, this will allow you to avoid compensation in the shoulder girdle because the shoulder blades will be firmly secured by the strained muscles of the back. After that, you can gradually move on to other asanas from yoga.


Please enter your comment!
Please enter your name here