Yoga poses for shoulders
Mobility and strength for stiff, rounded shoulders.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Crane Pose
A compact arm balance that elevates the body on straight arms, demanding deep abdominal compression and shoulder stability.
Crane Pose with Head on the Mat
A grounding inversion and arm balance variation where the crown of the head rests lightly on the mat while knees perch on the upper arms.
Crane Pose with Right Leg Extended Back
A powerful one-legged arm balance that demands deep core activation, shoulder stability, and concentrated balance while extending one leg straight back.
Dove Pose from Diamond Pose
A deep kneeling backbend where you reach overhead to grasp the feet, intensely stretching the entire front body while strengthening the spine.
Feathered Peacock Pose
A balancing forearm inversion that builds upper-body power, deep core stability, and open shoulders.
Fish Pose in Lotus Pose
An advanced backbend combining Lotus legs with an arched thoracic spine to deeply open the chest, throat, and hip joints simultaneously.
Great Plow Pose
An advanced inversion that stretches the entire posterior chain and shoulders while demanding deep core control and spinal flexibility.
Headstand Preparation Pose I
A foundational inversion drill that builds the shoulder stability, core strength, and spinal alignment necessary for full Supported Headstand.
Headstand Preparation Pose II
A powerful inverted prep that builds the foundational core and shoulder stability required for full, safe elevation into Headstand.
Lord of the Dance Pose (Left)
An expressive standing backbend balancing on the left leg that opens the chest and hip flexors while cultivating full-body balance and poise.
Lord of the Dance Pose (Right)
A dynamic balance and backbend that opens the chest, shoulders, and hip flexors while building stability in the standing leg.
Plow Pose
A classic inversion where the legs reach overhead to the floor, releasing spinal tension while deeply calming the nervous system.
Roller Pose
A powerful arm balance where the body curls tightly into a ball and lifts off the floor through deep core compression and shoulder protraction.
Side Plank on Right Arm with Side Bend
A dynamic arm balance and lateral stretch that arches the ribcage skyward while balancing on the right hand and outer foot.
Standing Lord of Dance Pose with Right Foot Near the Head
An advanced standing balance and deep backbend that opens the chest, hip flexors, and shoulders while drawing the lifted foot toward the crown.
Supported Headstand with Feet Together
A foundational inversion that stacks the body over a secure forearm tripod to build deep core stability and calm the mind.
Supported Headstand with Legs Parallel to Floor
An advanced headstand variation where the legs lower to a horizontal plane, demanding tremendous core control and shoulder stability.
Supported Plow Pose
A deep inversion where hands support the back as the feet rest overhead, stretching the spine and calming the nervous system.
Supported Shoulderstand
A classic inversion where the body rests vertically on the shoulders, cultivating mental calm and upper-body strength.
Upward Bow Pose
A full-body backbend that lifts the chest and hips skyward to build spinal extension, shoulder mobility, and invigorating energy.
Four-Limbed Staff Pose
A foundational low plank that strengthens the arms, shoulders, wrists, and core while building full-body alignment and stability.
Half Side Plank Pose on Left Hand
A supported lateral arm balance where the bottom knee rests on the mat, building accessible shoulder stability, core integration, and balance.
Half Side Plank Pose on Right Hand
A grounding lateral balance that strengthens the right shoulder, obliques, and wrists while building foundational core stability with the bottom knee down.
Plank Pose
A foundational full-body strength posture that stabilizes the core, tones the arms, and builds stamina for more complex arm balances.
Upward Table Pose
A gentle symmetrical backbend that opens the chest, shoulders, and hips while strengthening the glutes, hamstrings, and wrists.
Bridge Pose on Elbows with Head Hanging
A deep chest-opening bridge variation where the pelvis rests in the hands and the head releases backward to expand the throat and thoracic spine.
Cow Face Pose (Left Leg and Right Arm Up)
A deep seated hip opener and shoulder stretch where the left knee stacks over the right while the right elbow points upward and hands bind behind the back.
Cow Face Pose (Right Leg and Left Arm Up)
A deep seated hip and shoulder opener where the knees stack and the hands bind behind the back to stretch the glutes and chest.
Cow Face Pose with Left Hand Up Grab
A deep seated hip opener and shoulder stretch where the legs stack closely and the left elbow points upward to clasp hands behind the back.
Cow Face Pose with Right Hand Up Grab
A deeply opening seated posture that stacks the knees and binds the hands behind the back to stretch the hips, shoulders, and chest.
Downward-Facing Dog Pose
An inverted V-shape that lengthens the entire back body, stabilizes the shoulder girdle, and restores steady energy.
Downward-Facing Dog Pose with Left Leg Up
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the shoulders, and refines core and pelvic stability.
Downward-Facing Dog Pose with Right Leg Up
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the upper body, and challenges single-leg stability.
Eagle Pose (Left)
A standing balance that combines deep hip and shoulder opening to improve focus, coordination, and lower-body stability.
Eagle Pose (Right)
A standing balance that wraps the limbs to stretch the upper back and outer hips while building ankle strength and unwavering focus.
Fish Pose with Straight Legs
A classic supine backbend that opens the chest, throat, and rib cage while resting weight primarily on the forearms and elbows.
Half Side Plank Pose on Left Hand with Legs Crossed
A lateral arm balance on the left hand with crossed feet to build shoulder stability, oblique engagement, and balanced core strength.
Half Side Plank Pose on Right Hand with Legs Crossed
A supported side-plank variation on the right hand that builds lateral core stability and shoulder strength using a crossed-leg base.
Hero Pose with Cow-Face Arms, Left Arm Up
A grounded kneeling posture paired with an asymmetric shoulder bind to open the chest, stretch the triceps, and lengthen thighs and ankles.
Hero Pose with Cow-Face Arms, Right Arm Up
A grounded kneeling posture that opens the shoulders, chest, and thighs while encouraging tall spinal alignment and deep pelvic grounding.
Intense Left Stretch Pose with Hands Behind Back in Namaste
A deep standing forward fold with reverse prayer hands that stretches the hamstrings, opens the chest, and tests balance.
Intense Right Stretch Pose with Hands Behind Back in Namaste
A deep standing forward fold that stretches the hamstrings and opens the chest with reverse prayer hands.
Knees, Chest and Chin Pose
An eight-pointed grounding posture that opens the chest, mobilizes the thoracic spine, and builds foundational upper-body strength.
Plow Pose with Hands Under Head
A calming inversion where the legs reach overhead to the floor while the hands cradle the back of the head to open the spine, neck, and shoulders.
Side Plank Pose on Left Hand with Legs Together
A lateral arm balance that builds wrist, shoulder, and deep core strength while stacking the body along a single diagonal line.
Side Plank Pose on Right Hand with Legs Together
A lateral arm balance that builds powerful oblique, shoulder, and wrist strength while challenging full-body stability.
Side Plank Pose with Left Leg Up
A challenging side plank variation that elevates the top left leg to build lateral core strength, shoulder stability, and balance.
Side Plank Pose with Right Leg Up
A fiery lateral arm balance that elevates the top leg to challenge core stability, shoulder strength, and outer hip control.
Upward Bow Pose with Straight Legs
A deep backbend variation that straightens the legs to shift extension into the upper spine, opening the chest and shoulders fully.
Upward Plank Pose
An invigorating reverse plank that opens the chest and shoulders while strengthening the wrists, glutes, and posterior chain.
Upward Plank Pose with Left Leg Up
A challenging reverse plank variation that strengthens the posterior chain and shoulders while opening the chest and testing single-leg balance.
Upward Plank Pose with Right Leg Up
A powerful reverse plank variation that lifts one leg to challenge core stability, strengthen the posterior chain, and open the chest.
Wide-Legged Forward Bend with Hands in Namaste
A wide-stance standing forward fold with hands in reverse prayer behind the back, deeply opening the chest, shoulders, hamstrings, and wrists.
Wide-Legged Forward Bend with Hands Lock
A grounding standing forward fold where interlaced hands stretch overhead to open the chest, shoulders, and hamstrings simultaneously.