8 Gentle Yoga Poses for Shoulder Pain Relief (Expert Guide)

Whether it’s from long hours at your desk, daily stress, or aging joints, shoulder pain can turn simple tasks—like brushing your hair or getting a good night’s sleep—into a struggle. In fact, studies show that around 16% of adults experience shoulder discomfort at any given time, with some reports indicating monthly rates of nearly one in three.

The good news? Yoga offers a gentle, natural way to find relief.

Yoga for shoulder pain combines soothing stretches, light strengthening, and mindful movement to ease tension, improve mobility, and support lasting healing. In this guide, you’ll discover 8 beginner-friendly and expert-approved poses that target common shoulder issues like rotator cuff strain, shoulder blade tension, and frozen shoulder.

Common Causes of Shoulder Pain and How Yoga Helps

Shoulder pain often stems from long hours at a desk, stress, or lack of movement. However, yoga offers a natural way to restore balance by gently releasing tension and strengthening weak areas, preventing the occurence of shoulder pain in the long run.

Here’s what to look out for:

Rotator Cuff Strain and Tears

The rotator cuff muscles help lift and rotate your arm. Repetitive movements or poor posture can cause small strains or irritation, leading to pain in the shoulders.
Yoga for rotator cuff pain focuses on gentle strengthening and improving flexibility, helping prevent further strain.

Frozen Shoulder (Adhesive Capsulitis)

Frozen shoulder can cause stiffness and pain, limiting your range of motion, often after an injury or prolonged inactivity.
Yoga promotes slow, controlled movement to improve circulation and gradually restore mobility over time.

Shoulder Blade Tension 

Stress and desk work often lead to tightness between the shoulder blades, creating painful knots or “trigger points.”
Yoga for shoulder blade pain uses stretches and mindful breathing to release tension and improve posture, offering relief from tech neck.

Poor Posture and Desk Work Effects

Slouching over a screen rounds the shoulders forward and weakens the upper back.
Yoga corrects this imbalance by opening the chest, strengthening postural muscles, and retraining your body to sit and stand tall.

So, if you’re wondering whether yoga is good for shoulder pain, the answer is a resounding yes! Studies have shown that regular yoga practice can reduce shoulder pain by up to 40% in just 8 weeks. 

Looking for a simple and effective way to ease shoulder pain? Book a free 1-on-1 session today!

5 Science-Backed Benefits of Yoga for Shoulder Pain

Practicing yoga for shoulder pain consistently can provide relief and prevent pain from coming back. A few benefits include:

• Increased Range of Motion: Yoga uses slow, progressive stretches to loosen tight shoulders, helping you reach overhead, behind your back, or across your body without discomfort.

Poses like Puppy Pose and Thread the Needle gently encourage safe flexibility gains, even for complete beginners.

• Strengthens Supporting Muscles: Yoga activates and strengthens the rotator cuff and muscles in the upper back, stabilizing them to prevent recurring pain. 

Through bodyweight poses like Cat-Cow and Dolphin Pose, you’ll build balanced strength that keeps your shoulders healthier long-term.

• Reduces Inflammation: Yoga’s gentle, low-impact flows paired with mindful breathing improve blood flow and calm the nervous system, which can lower inflammation naturally.

• Improves Posture: Yoga trains your body to open the chest, lengthen the spine, and engage the back muscles, helping you sit and stand taller effortlessly.

Simple poses like Cobra and Fish Pose reverse poor posture habits built up from hours at a desk.

• Decreases Stress and Tension: Stress can cause tightness in the neck, shoulders, and upper back. Yoga addresses this by combining breathwork, mindfulness, and movement, relaxing both your body and mind.

Even just 10 minutes of yoga a day can help break the pain-stress cycle, making your shoulders feel lighter.

8 Gentle Yoga Poses for Shoulder Pain Relief

These beginner-friendly yoga poses are designed to release tension, restore mobility, and strengthen the supportive muscles around your shoulders. Go slow, focus on comfort, and use props to make the poses work for your body.

1. Cat-Cow Pose
2. Thread The Needle Pose
3. Cow Face Pose (Arms Only)
4. Dolphin Pose
5. Puppy Pose
6. Supported Fish Pose
7. Eagle Arms Pose
8. Gentle Cobra Pose

1. Cat-Cow Pose

This pose gently mobilizes the shoulders and upper back while warming up the spine.

1. Begin on hands and knees in a tabletop position, shoulders stacked over wrists.
2. Inhale: arch your back, lift your chest and tailbone toward the ceiling (Cow).
3. Exhale: round your back, draw your chin to your chest (Cat).
4. Continue moving with your breath for 6–8 rounds.

Modification: Do this seated on a chair if kneeling is uncomfortable.

2. Thread the Needle Pose

This is a great pose to release deep tension between the shoulder blades and upper back.

1. Start in a tabletop position.
2. Slide your right arm underneath your left arm, bringing your right shoulder and ear to the floor.
3. Keep your left hand grounded or extend it forward for a deeper stretch.
4. Stay for several slow breaths, then switch sides.

Modification: Place a pillow or folded blanket under your head and shoulder for support.

3. Cow Face Pose (Arms Only)

This pose provides a deep shoulder stretch, especially for tight upper arms and rotator cuffs.

1. Sit or stand tall, raise your right arm overhead, and bend at the elbow, reaching down your back.
2. Bring your left arm behind your back and try to clasp your fingers.
3. Keep your spine tall, gently pulling your hands toward each other without forcing.
4. Hold for a few breaths, then switch sides.

Modification: Use a strap or towel between your hands if they don’t touch.

4. Dolphin Pose

This pose builds shoulder strength while opening and lengthening the upper back.

1. Start on your hands and knees, then lower your forearms to the floor, elbows under your shoulders.
2. Tuck your toes, lift your hips up and back into an inverted “V” shape.
3. Keep your shoulders active, pressing forearms firmly into the ground.
4. Hold for several breaths, then lower down.

Modification: Bend your knees slightly or stay in the forearm plank to reduce intensity.

5. Puppy Pose

Puppy Pose gently stretches the shoulders, chest, and upper spine while encouraging relaxation.

1. From the tabletop, walk your hands forward while keeping your hips over your knees.
2. Lower your chest and forehead toward the floor, extending through your arms.
3. Let your heart melt down as you breathe deeply.

Modification: Rest your chest on a bolster or blanket for extra comfort.

6. Supported Fish Pose

This pose counteracts rounded shoulders by opening the chest and gently releasing upper back tension.

1. Lie on your back with a bolster or rolled blanket placed under your shoulder blades.
2. Allow your arms to relax out to the sides, palms facing up.
3. Close your eyes and take slow, deep breaths, allowing the shoulders to release naturally.

Modification: Use a smaller roll or pillow if the full backbend feels too intense.

7. Eagle Arms Pose

This is a great pose to release shoulder, upper back, and neck tension while improving flexibility.

1. Sit tall, stretch your arms out in front.
2. Cross your right arm under your left, bend your elbows, and try to bring your palms together.
3. Lift your elbows slightly and gently press your hands away from your face.
4. Hold, then switch sides.

Modification: If your palms don’t touch, hold the opposite shoulders instead.

8. Gentle Cobra Pose

This pose strengthens the upper back while gently opening the chest and shoulders.

1. Lie on your stomach, legs extended, hands under your shoulders.
2. Inhale: lift your chest slightly off the mat, keeping elbows bent and shoulders down.
3. Exhale: lower with control.
4. Repeat for 6–8 gentle rounds.

Modification: For less intensity, stay in Sphinx Pose with forearms on the ground.

Want to learn proper form and alignment to make the most of your practice? Sign up for this group class and workout under expert guidance: Ease Neck & Shoulder Pain with Yoga.

5-Minute Shoulder Pain Relief Routine

Short on time? This simple, beginner-friendly routine is designed to loosen shoulder tension in just five minutes—perfect for mornings, work breaks, or winding down at night.

Quick Routine Breakdown

1. Gentle Warm-Up (1 Minute)

• Cat-Cow Pose – 5 slow rounds to mobilize shoulders and spine.

2. Active Stretch & Release (3 Minutes)

• Thread the Needle Pose – 30 seconds each side to release shoulder blade tension.
  
  
• Cow Face Arms (or strap variation) – 30 seconds each side to deeply stretch shoulders.
  
  
• Puppy Pose – 1 minute to open shoulders and chest.

3. Relax & Restore (1 Minute)

• Supported Fish Pose – Lie back, relax, and open the chest for 1 minute.

When to Practice:

• Morning: Wake up your shoulders and improve posture for the day.
• Midday: Break up screen time and desk-related tightness.
• Evening: Gently unwind before bed to reduce stiffness.

Use props like a towel, blanket, or yoga block to make poses more comfortable. Consistency can bring noticeable improvements in just a few weeks.

Get a personalized workout routine to meet your specific needs. Book a free 1-on-1 session here!

Everyday Tips to Prevent Shoulder Pain

Prevention is just as important as pain relief. These simple lifestyle habits can help you keep your shoulders healthy and pain-free in the long run.

• Set Up an Ergonomic Workspace: Make sure your monitor is at eye level, your chair supports your back, and your elbows rest comfortably at a 90° angle. Always sit tall and align your shoulders over your hips while working.
• Take Regular Movement Breaks: Every 30–60 minutes, stand up and move your body—even for 2–3 minutes. Try a quick stretch or a few shoulder rolls to reset posture.
• Strengthen Supporting Muscles: Weak upper back, neck, and shoulder muscles can cause imbalances and pain. Yoga poses for neck and shoulder pain, like Cat-Cow, Dolphin, and Cobra, can help build gentle strength.
• Watch Your Sleep Position: Sleeping on your affected shoulder can increase stiffness and pain. Try sleeping on your back with a pillow supporting your arms.
• Manage Stress Daily: Tension from stress often settles in the shoulders and neck.
  Deep breathing, meditation, or even 5 minutes of gentle yoga can break the tension cycle.

Start Your Shoulder Pain Relief Journey Today

Shoulder pain doesn’t have to be your daily reality. With consistent, gentle movement and a little guidance, yoga can help you find lasting relief without the need for medications or painkillers.

Ready to feel better? Book a 1-on-1 yoga session with a certified yoga coach who specializes in pain relief.

Frequently Asked Questions

Is yoga good for shoulder pain?

Yes! Gentle yoga stretches and movements help relieve muscle tension, improve flexibility, and strengthen supporting muscles around the shoulder, without causing strain.

What are the best yoga poses for shoulder pain?

Some of the most effective poses include:

1. Cat-Cow Pose
2. Thread the Needle
3. Cobra Pose
4. Puppy Pose
5. Supported Fish Pose

These poses gently stretch and release tight shoulders while improving posture.

How long does it take for yoga to relieve shoulder pain?

Many people begin to notice relief after 1–2 weeks of regular practice. For chronic pain, consistent yoga over 6–8 weeks can lead to significant improvement, especially when combined with lifestyle changes.

Can yoga fix a rotator cuff injury?

Yoga won’t “fix” a torn rotator cuff, but gentle, non-straining poses can support healing by improving mobility, reducing inflammation, and strengthening nearby muscles. Always consult your doctor first.

Is it safe to do yoga with shoulder pain?

Yes, as long as you:

• Avoid sharp or pinching pain
• Modify poses to stay within your comfort zone
• Start with gentle movements and use props as needed

How often should I do yoga for shoulder pain relief?

Start with 3–5 sessions per week, even if just for 10 minutes. Consistency is more important than duration, and over time, your shoulders will feel stronger and more relaxed.