We all spend maximum time of our weekend hunched over a screen; neck and shoulder pain have become common ailments. Although many of us change the desk set up, proper seating posture to tackle the issues, yoga for the shoulder gives you a host of solutions you can try at your home’s comfort to tackle the pain in your neck and shoulders.

Yoga gives you access to improve the natural flexibility and stability of your shoulders naturally. This article presents you with the 12 best yoga poses that help alleviate your shoulders and neck’s painful symptoms.

Common Causes of Shoulder Pain and Neck Pain:

The injury to the soft tissues in the body’s upper region results in shoulder and neck pain. Some of the common causes of shoulder and neck pain are as follows:

  • Whiplash.
  • Inflammation.
  • Physical stress in these areas.
  • Emotional stress.
  • Arthritis.
  • When you sit still for an extended period.
  • Physical injury leading to soreness.
  • Cervical spondylitis.
  • Pinched nerve.
  • Sleeping position and posture.

Can Yoga Cure Neck and Shoulder Pain?

Yoga is one of the ancient practices followed in the Indian culture that has positive results. Yoga is a physical activity that is gentle enough to prevent further strain yet intense enough to keep you moving by relaxing your muscles.

Yoga is beneficial in reducing the pain in your shoulders and neck naturally. But if you don’t find any relief even after following the simple yoga poses mentioned in this article, you should always consult a doctor to rule out the root cause.

Best Yoga Poses for Shoulder and Neck Pain:

We present to you a list of the best and most effective yoga poses for relieving shoulder and neck pain.

1. Bridge Pose:

Bridge pose is one of the popular yoga poses done by many and yoga for sore shoulders. It not only strengthens your glutes, ankles, glutes, and back but also stretches your shoulders, neck, and spine efficiently.

How to Perform:
  • Sleep on the floor with your hands on either side of the body.
  • Lift your hips while you keep the feet and upper body nailed to the ground.
  • Keep yourself in this pose for as long as you can.
  • You will feel pressure in the waist muscles and shoulder area, which means the asana is working.

Read: How to Practice Child’s Pose

2. Child’s Pose:

If you are looking for yoga poses to relieve shoulder tension, a child’s pose is the perfect solution. It keeps your organs supple by flexing the body’s internal organs. It also stretches your spine and releases tension in your shoulders efficiently.

How to Perform:
  • Lie down with your back facing the floor.
  • Slowly create pressure on your lower back by bringing your knees pressed against your chest.
  • Stretch your hands forward to reach the toes while keeping your knees fixed on the chest.
  • You will create pressure in your shoulders and upper body by stretching your arms.

3. Locust (Salabhasana) Variation:

Locust or salabhasana is perfect yoga to relax the neck and shoulders. The backs of the arms, legs, buttocks, and spine muscles are strengthened while performing this pose. It not only stretches your shoulders, thighs, and chest but also improves your posture significantly.

How to Perform:
  • Lie down on the ground, your stomach facing the floor.
  • Form a diagonal while lifting your legs.
  • Throw your hand towards the back and curl up by using your upper body weight.
  • Remain in this pose for as long as you can.
  • Come back into the initial position gently.
  • Practice is necessary to perform this asana successfully.

4. Cobra (Bhujangasana):

Cobra pose is an excellent yoga for neck and shoulder pain. Performing this asana regularly will help you stretch shoulders, chest, and abdominal muscles. It also strengthens your shoulders and arms, decreasing the stiffness in your back.

How to Perform:
  • Lie down on the floor with tummy facing the ground.
  • Place your hands at the level of your shoulders, palms facing the floor.
  • Lift your upper body slowly, keeping your transition as smooth as possible.
  • Gently bend backward as much as you can.
  • Come back into the initial pose slowly.

5. Cat Pose (Marjaryasana):

Cat pose is part of yoga for neck and shoulder tension that also improves your spine’s mobility. It relieves tension and stress in your body along with stretching your shoulders, lower and upper back.

How to Perform:
  • Kneel on the floor.
  • Slowly bend forward and place your palms on the floor.
  • Make sure your arms and thighs are perpendicular to the floor and knees and hands in a line.
  • Placing pressure on your spine downward while you raise your head inhaling.
  • Without forcing, expand your abdomen as much as possible.
  • While exhaling, stretch your spine upwards and lower your head.
  • Pull in your buttocks and contract the expanded abdomen.
  • Place your head between your arms.
  • With the contraction of the abdomen, stress the arch of the spine.
  • Repeat this procedure

6. Tadasana (Mountain Pose):

Tadasana is very effective in correcting your posture and improves your balance. It is one of the best yoga poses for shoulder pain since it creates stability in the shoulder blades.

How to Perform:
  • Stand straight, keeping your feet together.
  • Place your hands in front, interlocking your fingers.
  • Slowly lift your hands towards the sky.
  • Now lift your entire body on your toes.
  • Make sure your hands are straight.
  • Stay in this position as long as you can.
  • Now gently bring your legs to the ground, and get your hands downward placed on either side of your body.

Read:  How to Get Rid of Stiff Neck

7. Dolphin Poses:

If you are looking for yoga for shoulder pain, a dolphin pose will assist you effectively. It gives your body flexibility and strength by stretching your shoulders, legs, and back.

How to Perform:
  • Kneel on the floor.
  • Slowly bend forward, placing pressure on the elbows and knees.
  • Slowly lift your knees, raising your hips. Make sure your feet touch the floor entirely.
  • Placing pressure of your body on the elbows, push your hips as much as you can.
  • Slowly come back into a resting position.

8. Eagle Pose:

Eagle pose helps stretch your shoulders, upper back, relieving yourself from severe shoulder pain. It also helps improve the balance of your body, making your body more flexible.

How to Perform:
  • Stand in tadasana.
  • While bending your knees, lift your right foot and place it around the left thigh. Make sure your left leg is straight and balancing your body.
  • Bring your hands forward and cross them together, right arm over the left.
  • Let the back of your arms face each other and snug the right elbow into the crook of the left.
  • Lift your elbows and press your palms together as much as possible.
  • Remain in this position for 15 to 20 seconds.
  • Slowly untwist your legs and hands and come back to tadasana.
  • Repeat the same procedure with the opposite legs.

9. Criss-Cross:

Criss-cross is a yoga asana that helps build strong arms and shoulders efficiently. It also engages your core without putting too much pressure on your body.

How to Perform:
  • Place a blanket to support while you perform this pose.
  • Sit in a cross-legged position on the folded blanket.
  • Ensure your sit bones have a firm foundation on the folded blanket by shifting the flesh of your bott to each side.
  • Align the shoulders directly over your hips.
  • Raise your head towards the ceiling and move away from your shoulders from your ears.
  • Place your palms on your thighs facing upwards.
  • Let your spine grow long during inhalation and root down through your seat while you exhale.

10. Bow Pose:

Bow pose is one of the best yoga positions for shoulder pain. Performing this asana properly will help avoid sudden muscle strains by strengthening your body’s front and back. It opens up the chest, neck, and shoulders, providing relief from back problems.

How to Perform:
  • Lie down on the ground, body facing the floor.
  • Now slowly fold your knees backward, heels touching the buttocks.
  • Place your hands backward, clutching your ankles.
  • Lift your head, boosting the chest from the floor.
  • Stay in this position for five seconds.
  • Return to resting position.

11. Chaturanga Dandasana (Four-Limbed Staff Pose):

Chaturanga dandasana is an exceptional yoga stretches for shoulder pain. When practiced with proper alignment, this asana builds strength in shoulders and scapula stabilizers.

How to Perform:
  • Place your body in a plank pose, keeping your wrists under your shoulders and bend in your elbows.
  • While you exhale, make sure to keep your elbows and shoulders at the same level.
  • Keep your upper body and legs above the ground while squeezing your elbows in the inward direction.
  • While you gaze down, lift your head slightly.
  • Remain in this position for as much as your body allows.
  • Come into resting position slowly.

Read: Yoga Asanas For Lower Back Pain

12. Forward Fold With Clasp:

Forward fold with clasp is a yoga asana to strengthen and stretches your shoulders. It increases the motion range of the spine and shoulder joint along with abdomen muscles.

How to Perform:
  • Stand straight with legs a foot apart and hands on either side of the body.
  • Place your hands backward and clasp them together.
  • Open your chest and take a big breath.
  • Relax your knees and gently bend forward as much as your body allows.
  • Once you feel relaxed and receive more into your shoulders, curve both knees one after the other.
  • Remain in this position for 5 seconds.

Yoga has been part and parcel of our Indian tradition for centuries. The beneficial effects of the yogic practice are making it popular in western countries too. The best yoga poses for the shoulder mentioned in this article will naturally tackle pain in the neck and shoulders. We hope you find this article informative and helpful.

Disclaimer: The content of this article is for informational purposes and not a replacement for professional advice. The website is not responsible for the adverse effects it may have on your body, and it is better to get professional help before starting anything new.


1. Is it safe to practice yoga at home if you are a beginner?

Ans: When you are beginning to practice yoga asanas, we have different presented you can pick as per your body needs and flexibility. Although yoga is safe to practice, it is better to help a professional for guidance, especially if you are a beginner.

2. How often can we practice yoga?

Ans: You can feel the significant difference even if you start yoga practice once a week without gradually setting unrealistic goals to increase yoga practice frequency progressively. Rather than not doing anything, it is best to do something within short intervals.

3. Is there a need for equipment for yoga practice?

Ans: To start a yoga practice, all you need is a yoga mat. It is one of the best practices that doesn’t require any costly equipment. Make sure you practice yoga in an open room with proper ventilation or in an open space.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.