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Top Four Yoga Poses to Cure Shoulder Tightness, Pain and Injury.

Dec 20 2017 by Manmohan Singh Category Exercise & Fitness Views

The overworked life and increasing stress lead to tension in shoulders, thus inducing pain and tightness. Learn about top four yoga poses to cure shoulder tightness, pain, and injury.

In our high-stress, hurried lifestyle, several of us bear the weight of the world on our shoulders. Couple this with emotional stress, postural problems caused due to several factors. Moreover, shoulders become a center of pain as stress builds up. Treat your frozen shoulders with the natural healing system of yoga.

Shoulder tightness and pain often reflects a person’s overall physical, mental and emotional well-being. Modern sedentary lifestyle, emotional blockages, mental trauma, physical injury, and fatigue contribute towards constriction in shoulders. If these negative, unhealthy emotions are not released they become toxic for the entire system resulting in several complications. It is a multifaceted pain that impacts six meridians moving through this area, which includes lung, heart, large intestine, small intestine, triple heater, and pericardium. Further stiffness in shoulder also means we are frustrated by our personal and professional limitations and tormented by indecisions. With tightness in your shoulder, you may actually feel trapped in your circumstances. Yoga can act as a powerful relief as it treats the problem on several levels. Physically, yoga asanas stretch tight muscles, strengthen the weak shoulders, cultivate flexibility, and provide mobility. Psychologically, yoga is a stress-reliever, brings a sense of peace, and recharges your entire system.

So, are you inquisitive to know some of the top yoga poses for shoulder tightness, pain, and injury? Here is a list of four yoga poses to strengthen your shoulders:

1. Eagle Pose or Garudasana: Stand tall on a yoga mat with arms on either side of the body. Transfer your weight to your right leg and try to balance. Now, cross your left leg over your right one and rest your left foot on your right calf.  Extend your arms parallel to the floor. Raise your arms perpendicular to the floor, bend your elbows and wrap your arms. Make sure your left arm is under your right arm. Press the palms of your hands together. Square your hips to the floor and keep your gaze fixed at a point in front of you. Remain in this pose for 30-60 seconds. 

2. Camel Pose or Ustrasana: Kneel on a yoga mat with knees-hip width apart. Place your hands on the back of your pelvis. Slowly, lean back and tuck your chin towards your chest. If you are comfortable, you can extend your hands behind to get hold of your ankles. Make your thighs perpendicular to the floor with hips directly aligned over your knees. Hold the pose for 30-60 seconds and slowly come out of the pose.

3. Upward Plank Pose or Purvottanasana: Sit on a yoga mat with stretched legs and arms by your side. Slide your arms behind your hips and place your palms in the same direction as your toes. Your hands should be shoulder-distance apart. Upon inhalation, press your arms into the floor to lift up your chest, head, and legs off the ground. Straighten your legs and press the soles of the feet into the mat. Slightly, tilt your head backward. Remain in this pose for 15-20 seconds.

4. Reverse Prayer Pose or Paschim Namaskaram: Begin in mountain pose and keep your shoulders relaxed. Slightly bend your knees. Bring your arms behind your back and fold your hands in prayer position. Upon an inhalation, press your palms firmly and turn your fingertips inwards towards the spine. Retain the pose for several relaxed breaths. Slowly release and come in tadasana pose.

Practice these four yoga poses to make your shoulders more flexible and supple.