Stretching and strengthening the rotator cuff - the group of muscles and tendons that surround the shoulder joint - with a variety of shoulder yoga poses addresses this area from all angles and helps to treat tension and pain effectively. Learn how mastering the subtle actions of the rotator cuff in a Down Dog each day can keep painful injuries at bay. Utthita Shishosana (Extended Puppy Pose), is basically a non-(or very little) weight-bearing Downward-Facing Dog Pose, gently stretching the spine in both directions while opening the shoulders, chest, upper back, and underside of the arms. A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind. The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice-maybe even life. Use your breath to open your chest and backbend mindfully into Upward-Facing Dog Pose. These simple stretches are two of the best shoulder yoga poses as they provide relief for the neck, shoulders, and back while simultaneously opening the chest and activating the core muscles. Here, Tiffany Cruikshank teaches how to fire all its muscles at once. Yoga and Pilates teacher Trina Altman shares why she practices and teaches a lot more than basic asana.

The steps described in more detail below are: start from the ground, screw in the feet, lift the ankles, rotate tibia and knees, rotate femur, rotate ball and socket of hip, open low back, engage back muscles to connect upper and lower back. Meagan McCrary is an experienced yoga teacher (E-RYT 500) and writer with a passion for helping people find more comfort, clarity, compassion, and joy on the mat and in their lives. And that’s where shoulder yoga poses can help relieve tension by strengthening your shoulders and upper back. By stretching and strengthening the entire upper body with this shoulder yoga sequence, you’ll get a comprehensive set of movements to alleviate pain and discomfort. If the stretching sensation is too much then put your head on a block, but if you want a little extra you can put your hands on blocks and straighten out your elbows. Then, release the right hand, roll your head to the left, and repeat on that side. Sage Rountree suggests stretches to do anytime during your workday to release tension from your upper back and shoulders. Try moving your arms slightly to one side and turning your gaze to the opposite side a few times over to massage away any knots in your upper back and trapezius muscles.

This heart opener is super scrummy for the front of the shoulders, pectoral muscles and upper back. Another chest and upper back shape to stretch the shoulders is a forward fold with your hands clasped on your back or overhead. 5. Once in a forward fold, Yoga Stretch for Opening Shoulders and Upper Back continue to lift your upper outer arms and shoulder blades away from the floor and release your sternum toward the floor. If you notice your hips are lower than your chest, put your knees on the floor to prevent straining your back. Bend your knees and, on an inhale, lift your elbows and shoulders away from the floor and rise back up to stand. Bo Forbes shows you how to target hotspots in the shoulders and lower back. Sit up well: extend the neck, lift the head, and keep your collar bones broad so there is no collapsing around the neck and shoulders. Let the bones of your feet and ankle move inside the skin.

This spiraling goes down the inside of the ankle and sends the big toe forward while the pinky toe and outside of the ankle spiral up into the hip. Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders. This pose gently lengthens and strengthens even stubbornly tight hamstrings. Release and relax into Child’s Pose. Keep your spine long and head lifted as you hold for 5-10 breaths, then release and repeat the same steps with the right arm on top. Lower your head and allow your tailbone to curl under. Make sure you are pressing your thighs towards each other so that your lower back is safe. Just make sure to tip all the way forward on your toes in plank before you lower halfway down to hold Chaturanga, as this will protect your shoulders and lower back. Try this strap trick to increase postural awareness in the upper back and shoulders-and relieve the excess tension that accumulates there. Opening up the chest can also help to ease upper back and shoulder pain. It feels like the feet are pushing the front of the torso up and open while the scapula is pulled down by the quadratus and latissmus dorsi in the back.