Yoga is a beneficial way of developing shoulder strength and stretching your shoulders while cultivating a sense of mind-body connection. Avoid shoulder exercises if you are recovering from or have a shoulder injury or suffer from back problems. Check with your doctor before performing any of the following exercises, especially if you have a health problem or are nursing or pregnant.
Chaturanga Dandasana
Chaturanga dandasana, also known as the four-limbed staff pose, is a challenging pose for beginners. According to Famously Fit, the four-limbed staff pose is an excellent pose for building upper body strength. It can help to develop shoulder strength, wrist strength and core strength. To perform this pose, come into a push-up position with your arms straight. Slowly bend your arms, keeping your elbows tucked in by your sides. Engage your core to support your body and hold yourself a few inches off the ground for 30 seconds, then release.
High Lunge
The high lunge helps to build shoulder strength and stability. According to Yoga Journal, this pose is also therapeutic for people suffering from sciatica. To perform the high lunge, start in downward-facing dog pose. Bring your body into a push-up position. Raise your buttocks towards the ceiling, straighten your arms and legs and come into an inverted-V shape. Step your right foot forward, bending the knee. Raise your arms overhead, keeping your back leg straight. Keep your arms strong and firm and your shoulders relaxed. Hold for several breaths. Step back to downward dog pose and repeat on the opposite side.
Warrior 1
The Warrior 1 pose, also known as Virbhadra Asana 1, can help to strengthen weak shoulders and increase upper back strength, according to Head First Yoga. Face forward and stand with your feet about 4 feet apart, keeping your toes pointing forward. Raise your arms overhead and press your palms together. Inhale and bend your front knee, keeping your back leg straight. Keep your hands pressed together and look up at the ceiling. Hold for several breaths, then return to your starting position and repeat on the opposite side.
Yoga Push-Ups
According to the Sun and Moon Yoga Studio, yoga push-ups can help to build shoulder strength and improve your overall upper body strength. Come on to all fours, with your hands directly under your shoulders and your knees hip-width apart. With your fingers pointing forward, bend your elbows back toward the wall behind you, lowering your chest to the floor. Keep your elbows close to your chest. Inhale and come back to your starting position. Perform 10-15 repetitions of this exercise.
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