How to Do Yoga Exercises for Shoulders

Yoga is an excellent practice for those who want to gradually improve their strength, flexibility and spiritual center. There are certain movements and poses that isolate specific parts of the body, including the shoulder. By combining these physical movements with deep yoga breathing, soreness and tension in your shoulders can be eased over time.

1. Perform a series of shoulder rolls. Sit up straight on a chair or cross legged on your mat. Lift your shoulders as high as you possibly can while you inhale slowly. Roll them slowly back and down as you exhale deeply. You should feel your chest and shoulders gradually opening up as you perform this movement. Repeat this exercise at least 10 to 12 times, focusing on the stretch and breathing as opposed to any speed, as speed is not a concern.


2. Perform an overhead strap stretch. While sitting, grab your yoga strap or towel and rest it on your lap while you hold either end. Keep in mind that the further apart your hands are as you hold the strap or towel, the easier this stretch will be. Pull the strap taut as you lift it over your head while inhaling. Stretch and arch backward as you continue to stretch the strap behind your head while exhaling. Pull the strap back forward, over your head and back to your lap as you inhale. Repeat this exercise at least 10 to 12 times. Be mindful that you do not tuck your chin under during any portion of this move. Keep your head straight.


3. Perform a standing yoga mudra. Stand up straight with your feet turned out or facing forward and further apart than your shoulders. Bend both knees slightly as you clasp both hands behind your back. Slowly bend forward at your hips, making sure you keep your back straight, while lifting your clasped hands up behind your back. Hold this stretch while you inhale and exhale deeply five to 10 times. Allow your head to hang loosely. Exhale as you release your clasped hands and return to a standing position.