7 Shoulder Opening Yoga Poses to Increase Mobility & Strength

Yoga has been used for centuries to promote health, wellness and health. It is basically a series of poses that you will do on the floor or on a yoga mat with the help of a yoga teacher. These poses will help you in increasing your mobility and strength.

Are you looking to improve your shoulder and hip flexibility, get stronger in your shoulders and glutes, and become more limber? Are you looking to improve your posture and improve your mobility? Here are some shoulder opening poses to do.

Tight shoulders can weaken the shoulders over time, and weak shoulders can lead to neck sprains or other upper body injuries.

Many shoulder problems are caused by a hectic lifestyle. This can be caused by lifting heavy objects, sitting at a desk all day or carrying small children, but whatever the cause, there are different forms that can be used to relieve the tension.

To fit into your routine, your shoulders need to be properly stretched from time to time. Sign up for our free 30-day yoga reservation here and find out which practice is best for improving your flexibility and strength.

Increasing the range of motion of this complex joint and strengthening the surrounding tissues can relieve pain, stress and future neck or back problems. So let’s get started as soon as possible!

Increase shoulder flexibility

To increase the range of motion of this joint, all surrounding tissue must be stretched. Try this:

– Lying down of the pup


This heart opener is excellent for the front of the shoulders, chest muscles and upper back. If the stretching feeling is too strong, put your head on a block, and if you want something more, you can put your hands on the blocks and stretch your elbows. Make sure you push your hips together to protect your lower back.

– The coat of arms of the eagle


You can use this variation in any form that makes sense (warrior and chair poses are good options). This stretches the tissue between the shoulder blades and over the deltoid muscle of the arm, making the shoulder more flexible.

– Thread and needle


Practice laying the thread and needle to gently open your shoulders. For a deeper stretch, you can also try the knot: Lie face down on the floor with your hands under you so that they are crossed under your chin. These shapes stretch the back of the shoulder ball and the trapezius muscle in the upper back.

– Installation of pedestrians


Another form of stretching the chest and upper back is bending forward with the arms crossed behind the back or above the head. This will open the front of your shoulders and chest to reverse the bending motion that occurs during the day. Try spreading your arms slightly and looking in the opposite direction a few times to massage the knots in your upper back and trapezius muscles.

Shoulder reinforcement

Maintaining the strength of the tissues around the joint is a good way to keep joints – especially complex joints like the shoulders – healthy. Here are some ways to do this:

– Sticking to the board


This is a great way to strengthen the shoulders, not only for the high bar, but also for the high bar! Before you bend over halfway to hold the chaturanga, lean forward into the plank on your toes, as this will protect your shoulders and lower back. If you find that your hips are lower than your chest, lower your knees to the floor so that you don’t strain your back.

– dolphin


Having the dog look down on the forearms for 5-10 breaths is a great way to strengthen the tissue around the shoulders and increase flexibility! Keep your shoulders away from your ears so you don’t lean forward too much during the stretch, and squeeze your elbows together to align your shoulders. Practice using your core to lift and bring back your forearms. As you get stronger and more open, your forearms will become more parallel.

– hard shoulder


It really is a great way to strengthen your shoulders if you hold your hand or forearm for at least 5 breaths. If you think it’s too much, you can put one knee on the ground. If you want more, you can lift the top leg.

These postures are ideal for releasing tension in the shoulders and allowing a greater range of motion. By alternating strengthening and flexibility postures, you will achieve significant changes in your body over time. Have fun and be careful.

Frequently Asked Questions

How can I increase my shoulder mobility?

There are many ways to increase shoulder mobility. Some of these include:

  • Doing a few sets of pushups or planks on your elbows and knees.
  • Doing a few sets of pushups or planks on your hands and feet.
  • Doing a few sets of pushups or planks with your back against the wall.
  • Doing a few sets of pushups or planks with your back against the floor.
  • Doing a few sets of pushups or planks on your knees and elbows.
  • Doing a few sets of pushups or plank with your back against the floor.

What yoga poses strengthen shoulders?

The shoulder is a complex joint that requires a variety of movements to maintain its health. Yoga poses that strengthen the shoulders include:

  • Urdhva Dhanurasana (Upward Bow Pose)
  • Dhanurasana (Bow Pose)
  • Salamba Sarvangasana (Supported Shoulderstand)
  • Parsvottanasana (Intense Side Stretch Pose)
  • Urdhva Mukha Svanasana (Upward Facing Dog Pose)
  • Adho Mukha Svanasana (Downward Facing Dog Pose)