Shoulder Stretch Pose
Category: Prone / Stretch
Difficulty: Beginner
Sanskrit/Pronunciation: No widely recognised traditional Sanskrit name
Main Focus: Shoulders, Chest, Upper Back
Props: Yoga Blanket, Bolster
Shoulder Stretch Pose is a floor-based pose that offers a deep stretch across the shoulders, chest and upper body. By gently rotating the body over the extended arm, the pose helps improve shoulder mobility, open the chest and release tension through the upper body.
- Begin lying on your front with your legs extended
- Extend your right arm out to the side at shoulder height, with your palm facing down.
- Place your left hand on the mat beneath your left shoulder.
- Press gently into your left hand and begin to roll onto your right side, keeping your right arm extended.
- Bend your left knee and step your left foot onto the mat behind you, allowing your body to rotate further.
- Keep your right shoulder relaxed and adjust the position of your body until you feel a comfortable stretch across the shoulder and chest.
- Rest your head on the mat or a folded yoga blanket and breathe steadily, allowing the upper body to soften.
- To come out of the pose, slowly roll back onto your front before repeating on the other side.
- Stretches the shoulders and chest
- Helps improve shoulder mobility
- Releases tension through the upper body
- Gently opens the chest and front of the shoulders
- Encourages mobility through the upper back
- Helps counteract the effects of prolonged sitting and rounded shoulders
- Bend the extended arm in front of the body to reduce the intensity of the stretch through the shoulder and chest.
- Place a folded yoga blanket beneath the head to support the neck and encourage the upper body to relax.
- Keep the top leg extended rather than stepping the foot behind you to reduce the depth of the rotation.
- Place a bolster alongside the body to support the chest and create a softer, more restorative variation.
For a gentler variation of Shoulder Stretch Pose, bend the arm in front of the body rather than bringing it behind. This reduces the amount of rotation through the shoulder and chest, allowing you to control the depth of the stretch more easily. Rest the head on a folded yoga blanket for additional support and focus on keeping the shoulder relaxed as you settle into the pose.
Props to Support Shoulder Stretch Pose
Use a folded yoga blanket beneath the head to keep the neck comfortable, or place a bolster alongside the body to support the chest as you gently roll into the shoulder stretch. A yoga brick can also be used beneath the head or upper body to reduce the depth of the rotation.
