6 Yoga asanas to release Tight Shoulders

Practicing yoga asanas help to release tight shoulders and can help relieve neck and shoulder pain. Some poses focus on the upper body, while others target the lower body. You can include these in your routine or create a separate routine for releasing stress.

Dhanurasana (Bow Pose)


One of the best yoga asanas for releasing tight shoulders is Dhanurasana. This yoga asana opens the shoulders and the chest. It also improves the flexibility of the neck and back muscles. This pose can help alleviate fatigue and tension and improve respiratory conditions.

It is part of a group of yoga poses that involve lying on the stomach. It is also known as a wheel pose.
Dhanurasana is a yoga asana that opens the shoulders and the chest. It also improves the flexibility of the neck and back muscles. Beginners and even people with injuries can perform the pose. However, it is not advised for people with high blood pressure or a recent asthma attack.

When done correctly, Dhanurasana relieves fatigue, strengthens the back and front, and helps to stimulate the abdominal organs. If you have a chronic respiratory condition or migraines, avoid this pose.

While doing this pose, you should press your palms together to draw your shoulder blades down. Pressing through your arm bones will also help. Once you have mastered this pose, you can move on to other poses that will stretch your shoulders and other body parts.

Garudasana (Eagle Pose)


The Garudasana is one of the most influential yoga asanas to release tight shoulders and necks. This pose is also known as the eagle pose and is often a stepping stone to other variations of asana. When you hold the Garudasana, your focus must be on your breath. 

You must have a strong base and a solid grip to achieve maximum effectiveness. You should practice the pose on days when you feel less than optimal. For beginners, Supta Garudasana (Supine Eagle Pose) is recommended. It is easier to perform and allows for a full range of motion.

The Garudasana is a great pose to improve your balance and strengthen your lower legs. It is also an excellent stretch for your hips and shoulders. To begin the garudasana, you must place your right leg on the ground. It would help if you bent your left leg and it must wrap your right foot around it.

Hold the pose for about a minute. Feel your back and shoulders expand as you breathe deeply. If your hands are getting too tight, you can “play” with your arms to find the proper stretch. You should practice gentle yoga poses if you are recovering from a shoulder injury.

Also, it would help if you worked on the flexibility of your wrists. The best way to ease the tension in your shoulders and neck is to take the Garudasana arm position. Press your palms together and move your shoulder blades down.

Uttana Shishosana (Extended Puppy Yoga Pose)

Uttana Shishosana

Uttana Shishosana is a basic yoga asana that helps to release tension in your shoulders and lower back. It combines the child’s pose and downward dog asana and is one of the most common yoga asanas for releasing tight shoulder muscles.

This pose stretches your spine and calf muscles, and the downward dog stretch stretches your chest and upper back. You can do this asana without any props. However, you can also use a bolster or blanket for support.

Uttana Shishosana improves your overall flexibility. It reduces neck and back strain and is a great stress buster. You must hold the pose for at least 30 seconds to get the full benefits. It would be best if you practiced this asana at the beginning of the day for the best results. It is the best time to do this asana, as your body isn’t accustomed to it.

Before practicing Uttana Shishosana, warm up with a cat-cow and gentle backbends. You should hold the pose for at least thirty seconds before moving on to the next asana. While in the pose, breathe in and out evenly throughout your asana. It would help if you tried to relax your shoulders and elongate your neck. Once relaxed, you can gently press your heels into the floor.

Prasarita Padottanasana (Wide-Legged Standing Forward Bend Pose)

Prasarita Padottanasana

Prasarita Padottanasana is an excellent yoga asana for the release of tight shoulders. It is a variation of the seated seated seated pose. Besides opening the shoulders, this yoga pose can also be a good stress reliever.

This yoga asana requires a seated position and a flat surface. You should bend your knees and You should spread your arms. It would help if you also keep your hips up high. Inhale and then exhale. You can turn your torso and face the front of the mat if you feel the need.

This yoga asana can be done as part of the fixed sequence of Ashtanga Vinyasa Yoga. For a more profound version, you should hold this pose for five long deep breaths. Ideally, it would help if you repeated this pose at least 6-7 times.

Practicing this yoga asana can give instant relief to those suffering from strained shoulders. However, it is not recommended for those with severe back pain. This pose helps strengthen the muscles of the hamstrings, calves, and back. It can also help those with lower back pain.

A deeper version of this yoga asana requires more time to complete. You can hold this pose for five long, slow breaths or stretch for an extended period.

Marjariasana (Cat Cow Yoga Pose)


Marjariasana also known as the Cat Cow Pose, is a great yoga asana to release tight shoulders. It helps stretch the shoulder blades and improves the spine’s flexibility. This stretch can also benefit the female reproductive system.

It may help to relieve menstrual cramps, back pain, and neck and shoulder tension. Also, it can reduce anxiety and stress. You should lie on your back and place your feet hip-width apart to perform this yoga pose. Next, bend your knees. You can interlace your fingers underneath your hips. As you breathe, inhale to raise your head and lift your chest. Then, exhale to relax your body.

After a few breaths, you can hold the pose for as long as you want. Holding the pose for five or more deep breaths can help you to relax your body. You can extend your right arm for the more advanced version of the pose. It would help if you also place your left arm behind your back.

Natrajasana (Dancer Yoga Pose)


If you’re looking for yoga to release tight shoulders, Natarajasana is a good choice. This backbend is a great pose to strengthen the back, hips, and core. It stretches many body areas, including the chest, front of the hips, hamstrings, and deltoids.

Practicing Natarajasana will not only help your shoulders get a break from being pulled too hard, but it will also help you cultivate focus and patience. You can use it as a warm-up or a cool-down after vigorous backbend practice.

As with any yoga practice, you should be careful not to overdo it. The most important thing is to relax and breathe. Focusing on your breath is a great way to boost your energy. To get a full stretch in Natarajasana, you must prepare your body by lifting your legs back and bending your torso forward. Once you’ve done this, It should stretch out your arms behind you and open your chest.

Natarajasana is a deep backbend with the added benefit of strengthening your leg and improving balance. However, this asana is a great pose to stretch your neck and chest.

While this is a challenging asana, there are a few different variations that you can try. One variation involves reaching your hands behind your back to clasp a foot. Another option is to walk your hands forward. Walking your hands back may be more comfortable, but it can be challenging for your shoulders.


Practicing yoga poses can help release tight shoulders and improve your stress level. Yoga can help alleviate pain and improve your quality of life. Aside from reducing your anxiety, yoga can help you relax and sleep better.

A good yoga routine will consist of slow, mindful poses that will reduce your stress levels and improve your overall health. The proper exercise regimen can keep you young and healthy for a long time. It would help if you researched the various stretches and exercises you can perform to keep your body feeling and looking its best.


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About Chief Editor
Sri Yogi Anand
Sri Yogi Anand

Sri Yogi Anand is an ordained Yogi, Yoga, Mindfulness, Meditation and Spiritual Master. He is a Software engineer, musician, writer, orator, and founder of Adwait Yoga School.

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