Simple Yoga poses to treat frozen shoulders

life1_240x240_24feb14In this modern age and times, our physical bodies tend to take a lot of strain and stress from a daily urban lifestyle. One of the areas that get affected the most from stress and tension is our shoulders.

The human body was designed to be a mobile instrument– to be active during the day, walking around, gathering food and in a state of activity during most of the time. Yet this is no longer the case! We merely drive to work, sit in front of a computer the whole day, perhaps eat lunch at our desks and then come home to sit again in front of the television set.

Consequently during this time, our shoulders crunch forward and eventually yet inevitably they become frozen. Particularly the right shoulder tends to suffer significantly.

In addition to sitting at a desk and lack of activity, much of the tightness and blockages in our shoulder area comes from storage of anxiety and negative emotions in this region.

So what kind of activity can help in “defrosting” these tight shoulders? Can yoga help?
Yes, no doubt yoga asana (poses) can be beneficial to open and release tension– in not only our shoulder area but also the chest, upper back and create lengthening to our spine for an overall better posture.

Which are some of the best yoga poses for frozen shoulders?
Once we wake up in the morning, we can slowly warm up the body with some light jogging, or shaking, or jumping jacks– or better yet with sun salutations! After the body is warm and ready, we can focus of shoulder openings like shoulder rolling (back, down and under), neck rolls, and more onto twisting postures and eventually some advanced poses like back bending and heart opening. It is best to start off with a yoga teacher who can guide one effectively.

Most people start real stiff and with time and regular practice, the body begins to open up and the blockages and tightens slowly start to melt.

Try out these simple yoga poses to begin with:


  • Stretches the shoulders and upper back.
  • Loosens the shoulders and releases any tension in them.

Paschim Namaskarasana

  • Stretches the shoulder joints and pectoral muscles.
  • Stretches the upper back.


  • Stretches and strengthens the front of the body.
  • Relieves the body of lower backache.


  • Opens the chest, neck and shoulders.
  • Good stress buster and fatigue buster.
  1. A few critical things to remember in all poses:
  2. Move into poses slowly and with awareness.
  3. Attention should be on the breath, enabling it to be continuous and smooth.
  4. Start the practice with a certified teacher and once you’re comfortable with the poses, continue at home as instructed by your teacher.

Source: Art of Living
Image: Getty Images