Shoulder knots, tight traps, and stiff upper backs are more common than ever. Whether it’s from desk jobs, lifting workouts, poor posture, or emotional stress, our shoulders tend to collect tension.
Yoga offers a powerful, non-invasive way to unlock that tension. Stretching and opening the shoulders through mindful movement helps improve flexibility, circulation, and posture while reducing stress.
These 13 yoga shoulder stretches are designed to improve mobility, ease tightness, and help you feel more open in the upper body. You don’t need to be flexible to begin—just willing to move and breathe with awareness.
1. Thread the Needle
What it does: Releases tension from the upper back, shoulders, and neck
How to do it:
- Start on hands and knees in a tabletop position.
- Slide your right arm under your left arm, palm up.
- Rest your right shoulder and temple on the mat.
- Hold for 30 seconds to 1 minute. Repeat on the other side.
2. Cow Face Arms (Gomukhasana Arms)
What it does: Deeply stretches the triceps and shoulders
How to do it:
- Reach your right arm overhead and bend the elbow.
- Reach your left arm behind your back and try to clasp hands.
- Use a strap if your hands don’t meet.
- Hold for 30 seconds on each side.
3. Puppy Pose (Uttana Shishosana)
What it does: Opens the chest and shoulders, stretches the upper spine
How to do it:
- From all fours, walk your hands forward and lower your chest toward the floor.
- Keep your hips above your knees.
- Rest your forehead or chin on the mat.
4. Eagle Arms (Garudasana Arms)
What it does: Targets the rhomboids and traps, helps with posture-related tightness
How to do it:
- Sit or stand. Wrap your right arm under the left and bring palms to touch.
- Lift elbows and reach hands forward slightly.
- Hold for 30 seconds then switch sides.
5. Shoulder Rolls
What it does: Warms up shoulder joints and increases circulation
How to do it:
- Sit or stand tall.
- Roll both shoulders forward in big circles 10 times.
- Repeat in the opposite direction.
6. Downward-Facing Dog
What it does: Stretches shoulders, lats, and upper back while building strength
How to do it:
- Start on all fours.
- Tuck your toes, lift your hips high, and press your hands into the mat.
- Keep a soft bend in your knees if hamstrings are tight.
7. Extended Child’s Pose
What it does: Releases shoulder tension and gently stretches the arms
How to do it:
- Kneel and sit your hips back toward your heels.
- Reach your arms forward and let your chest sink down.
- Keep palms pressing into the floor.
8. Reclined Shoulder Stretch
What it does: Opens shoulders and improves range of motion
How to do it:
- Lie on your belly with arms stretched out to the sides like a T.
- Roll onto your right side and bend your knees.
- Use your left hand for support and feel the stretch across your right shoulder.
- Hold and switch sides.
9. Wall Shoulder Stretch
What it does: Gently opens shoulders and chest
How to do it:
- Stand next to a wall and place one palm on it, arm straight behind you.
- Gently turn your body away from the wall.
- Hold for 30 seconds. Repeat on the other side.
10. Reverse Prayer Pose (Paschima Namaskarasana)
What it does: Stretches the front of the shoulders, wrists, and chest
How to do it:
- Sit or stand. Bring your palms together behind your back in a prayer position.
- Lift your chest and roll your shoulders back.
- Hold for 20–30 seconds.
11. Sphinx Pose
What it does: Strengthens the back and gently opens the shoulders
How to do it:
- Lie on your stomach.
- Prop up on your elbows, forearms parallel, and shoulders over elbows.
- Keep your chest open and relax your neck.
12. Seated Forward Fold with Clasped Hands
What it does: Combines a hamstring stretch with a shoulder opener
How to do it:
- Sit with legs extended.
- Clasp your hands behind your back and hinge forward from the hips.
- Let your arms lift as your chest lowers.
13. Supine Twist with Cactus Arms
What it does: Relieves tension across the upper back and shoulders
How to do it:
- Lie on your back.
- Drop both knees to one side and spread your arms into a cactus shape.
- Relax your shoulders and breathe deeply.
Tips for Getting the Most from Shoulder Stretches
- Warm up first. Start with light movement or shoulder rolls to get blood flowing.
- Breathe deeply. Exhale into each stretch to help your body release tension.
- Hold gently. Never force a stretch. Use props like straps, blocks, or a wall.
- Practice often. Aim for at least 3 sessions per week for lasting results.
Final Thoughts
Tight shoulders are more than just uncomfortable—they can affect your mood, posture, and movement. These yoga shoulder stretches offer natural relief by loosening knots, increasing flexibility, and restoring ease to your upper body.
Consistency is key. Stick with these poses regularly and you’ll feel lighter, looser, and more mobile in your shoulders. Whether you’re dealing with daily stress or muscle fatigue from exercise, a few mindful stretches can go a long way in restoring comfort and balance.
