Frozen Shoulders: 4 Yoga Poses To Relieve Pain

Practising yoga can help ease abrupt stiffness in your shoulders. Besides, it can also  improve your overall health.

Written by: Sushmita Sharma Updated at: 2023-03-13 14:59

Have you been facing stiff shoulders and severe localised pain making it difficult to carry out other activities? This may be a sign of a frozen shoulder, the symptoms of which can slowly worsen with time. Most frequently, it occurs following an operation or trauma. 

Practising yoga can help ease this abrupt stiffness in your shoulders. Besides, it can also  improve your overall health. Here are some yoga poses you must try to provide relief from frozen shoulders.

Cobra Pose/Bhujangasana 

Cobra pose is a great way to improve the flexibility of your spine and back, eventually treating frozen shoulders. It works wonders for easing stress and tension in the shoulders and neck.

Step 1: Start by lying on your stomach, legs straight behind you, and toes pointed outward.

Step 2: Place your hands on the ground next to your shoulders with your elbows close to your body and your fingers spread wide.

Step 3: Take a breath in and elevate your head and torso off the ground by pressing your palms firmly into the surface. Be relaxed and keep your shoulders away from your ears.

Step 4: Keep your forearms on the ground and your elbows close to your torso. To raise your chest, flex your back muscles, but avoid arching your lower back.

Step 5: After holding the position over deep breaths, release your chest and lower your head back to the ground.

Also Read: Frozen Shoulder: Why It Happens And How To Handle It, Expert Explains

Fish pose (Matsyasana)

The entire vertebral column gains strength and flexibility through matsyasana. It can ease pain and stiffness and increase shoulder mobility with frequent practice. 

Step 1: With your knees bent and feet flat on the ground, lie on your back. 

Step 2: Slide your hands beneath your hips with your palms downward.

Step 3: Press your elbows and forearms into the ground and raise your chest and head toward the ceiling as you inhale. The crown of your head should be on the ground with your head tilted back.

Step 4: After holding the pose for a few deep breaths, let go and return your chest and head to the ground.

Step 5: You should perform the pose multiple times, gradually elevating your lift with each attempt.

Bow Pose(Dhanurasana)

The front and back of the body are stretched and strengthened in this pose, preventing sudden muscle strains.

Step 1: Lie flat on your stomach with your legs extended behind you and your arms at your sides.

Step 2: Next, bend your knees and extend your arms back to grab your shins or ankles while you take a breath.

Step 3: Keep your arms and legs moving as you exhale and lift your thighs and chest off the floor.

Step 4: After holding the pose for a few deep breaths, let go and return your chest and legs to the ground.

Step 5: Repeat this several times and gradually increase the duration you hold on to this pose.

Also Read: Dos And Don'ts For Frozen Shoulder

Plough Pose(Halasana)

Another easy yet effective pose that you should try is the halasana or plow pose. 

Step 1: Lift both legs above your stomach while lying on your back.

Step 2: Try to extend your legs above your head so that your toes touch the ground when you bend your body.

Step 3: Repeat this cycle after holding this position for 10 to 15 seconds of relaxation.


Pay attention to your breathing when you perform these, and switch between the poses slowly. Before beginning any new exercises, it is essential to consult a physician or physical therapist if you have a medical condition or injury.


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