Shoulder Pain? 7 Yoga Asanas to Correct Rounded Shoulders

Are you experiencing discomfort or pain due to rounded shoulders? Rounded shoulders are a common issue caused by poor posture, prolonged sitting, or muscle imbalances. Fortunately, yoga offers a holistic approach to improve posture and alleviate the discomfort associated with rounded shoulders. 

When practicing these asanas, remember to focus on your breath, maintain proper alignment, and listen to your body. Consistency is key, so incorporate these poses into your yoga routine regularly. Additionally, combining yoga with other exercises and ergonomic adjustments in your daily life can further help correct rounded shoulders and improve your overall posture.

By dedicating time to these yoga poses and paying attention to your posture throughout the day, you can gradually alleviate the discomfort of rounded shoulders and move toward a healthier, more aligned upper body. Yoga’s holistic approach not only addresses the physical aspect but also enhances your mind-body connection, contributing to long-term postural improvements.

Here are seven yoga asanas (poses) that can help you on your journey to better posture and shoulder health.

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Tadasana (Mountain Pose):

Start with the foundation of good posture. Stand tall with your feet hip-width apart, shoulders relaxed, and arms by your sides. Engage your core and lift your chest while rolling your shoulder blades back and down. Hold this pose for several breaths, focusing on aligning your spine and shoulders.

Bhujangasana (Cobra Pose):

Lie on your belly, place your hands under your shoulders, and press into the floor to lift your chest while keeping your hips grounded. This pose strengthens the back muscles and helps counteract the forward slouching of rounded shoulders.

Salabhasana (Locust Pose):

While lying face down, lift your chest, arms, and legs off the ground simultaneously. This asana strengthens the muscles of the upper back, promoting better posture.

Balasana (Child’s Pose):

Sit on your heels, then bend forward, extending your arms in front of you with your palms on the floor. This gentle stretch helps relax and release tension in the shoulders and upper back.

Gomukhasana (Cow Face Pose):

This seated pose involves intertwining your arms behind your back to stretch and open the chest and shoulders. Regular practice can improve flexibility and posture.

Dhanurasana (Bow Pose):

Lie on your stomach, bend your knees, and reach back to hold your ankles. As you lift your chest and thighs off the ground, you’ll engage the muscles of your upper back, promoting a more open chest and improved shoulder alignment.

Ustrasana (Camel Pose):

Kneel with your knees hip-width apart, then arch your back while reaching for your heels. This pose stretches the front of the body, including the chest and shoulders, and can be beneficial for countering rounded shoulders.