5 Yoga Exercises To Relieve Frozen Shoulders

5 Yoga Asanas (Poses) To Relieve Frozen Shoulders

The problem of a frozen shoulder is quite common among a lot of people. This happens when they accumulate a lot of tension in the shoulders and upper part of the arms. This condition makes it very difficult for people to move their arms freely and go on about their day-to-day activities. The following 5 yoga asanas are especially known to relieve all kinds of shoulder pain including frozen shoulders. Yoga For Frozen Shoulder described hereunder helps to reduce stress and tension in the shoulder area and mobility is improved.

Elbow Bending (Kehuni Naman)

• Sit in any comfortable pose but with the spine in an upright position.
• Inhale and stretch out both arms straight in front of the body at shoulder level.
• Open the hands with the palms face up.
• Exhale, bend the arms at the elbows and touch the fingers to the shoulders.
• The arms should be parallel to the floor and to each other.
• Straighten the arms again returning to the initial position.

• Maintain awareness of the movement of the elbow joint and arm muscles.
• This is one round.
• Repeat the same process 3 to 5 times.

Shoulder Rotation (Kandhe Ghumana)

• Sit in any comfortable pose but with the spine in an upright position.
• Interlock the fingers of both hands and put them on the navel.
• Rotate both shoulders at the same time in a circle.
• Inhale on upward movement and exhale on downward movement of shoulders.
• Practice 3 to 5 clockwise rounds and 3 to 5 anti-clockwise rounds.
• Awareness should be on the breath and the shoulder joint throughout the practice.

Shoulder Socket Rotation (Skandha Chakra)

• Sit in any comfortable pose but with the spine in an upright position.
• Place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder.
• Rotate both elbows at the same time in a large circle.
• Touch the elbows in front of the chest.
• Inhale, move the arms up, and try to touch the arms with the ears.
• Stretch the arms back in the backward movement.
• Exhale on downward movement and touch the sides of the trunk on complete exhalation.
• This is one round.
• Practice 3 to 5 clockwise rounds and 3 to 5 anti-clockwise rounds.
• Awareness should be on the breath and the stretching sensation around the shoulder joint.

Gomukhasana (Cow Face Yoga Pose)

Gomukhasana can be practiced regularly to relieve the frozen shoulders. It also opens up the shoulder while improving the posture of the practitioner.

• Sit on a Yoga Mat with the legs straight in front of the body.
• Bend the left leg under the right leg so that the left heel touches the right buttock.
• Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock.
• Make adjustments in the body so that the right knee is directly above the left knee.
• Raise the right arm up above the head, then fold it over the right shoulder.
• Wrap the left arm behind the back and reach to grasp the left hand with the right hand behind the back.
• Try to clasp the fingers of both hands behind the back.
• Try to bring the right elbow behind the head so that the head presses against the raised right arm.
• Stay in the final position for as long as is comfortable.

Corpse Pose (Savasana)

Savasana is just about relaxation. Just relax your body and muscles and lie still for a few minutes. Do not use any kind of support on your head. Try to simply develop the awareness of the body lying still on the floor. Try to feel that every breath that you inhale is directly reaching up to the shoulders and healing it, filling the shoulder the vital energy. The asana also has a calming effect on the nervous system and also promotes the immune system.

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