Find Lasting Relief Through Yoga
Shoulder pain can make everyday tasks — from reaching a shelf to sleeping comfortably — feel impossible. Our live yoga classes guide you through gentle, targeted sequences that loosen tight muscles, restore mobility, and strengthen the rotator cuff so you can move freely again.
Poor desk posture and prolonged sitting with rounded shoulders
Rotator cuff tears or inflammation from repetitive overhead movements
Frozen shoulder (adhesive capsulitis) causing progressive stiffness
Emotional stress and tension held in the trapezius and neck muscles
Overhead activities in sports, weightlifting, or manual labour
Injuries from accidents, falls, or sudden jerking motions
Yoga addresses shoulder pain by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for shoulder pain relief. Each one targets the muscles and joints that contribute to your discomfort.
Garudasana Arms
Releases tension between the shoulder blades and improves upper-back flexibility.
Sit or stand tall with a long spine.
Extend both arms forward at shoulder height.
Cross the right arm over the left and bend the elbows.
Press the palms together (or backs of hands) and lift the elbows slightly.
Draw the shoulders away from the ears and hold for 5–8 breaths.
Switch sides — left arm over right.
Gomukhasana Arms
Deeply stretches the rotator cuff and opens the chest and deltoids.
Sit comfortably with a tall spine.
Reach the right arm up, bend the elbow, and drop the hand between the shoulder blades.
Reach the left arm behind the back and try to clasp the right hand.
If the hands don't meet, use a strap or towel.
Keep the chest open and hold for 5–8 breaths.
Release and repeat on the other side.
Parsva Balasana
Stretches the posterior shoulder and upper back, releasing deep tension.
Start on all fours in a tabletop position.
Slide the right arm underneath the left arm, lowering the right shoulder and temple to the mat.
Keep the left hand planted or walk it forward for a deeper stretch.
Breathe into the space between the shoulder blades.
Hold for 5–8 breaths, then switch sides.
Ardha Pincha Mayurasana
Strengthens the shoulders and upper arms while opening the chest and armpits.
Begin in Downward-Facing Dog.
Lower onto your forearms, keeping them shoulder-width apart.
Press the forearms firmly into the mat and lift the hips high.
Walk the feet closer to the elbows if comfortable.
Relax the head between the upper arms and hold for 5–8 breaths.
Salamba Sarvangasana
Improves circulation to the shoulder joints and gently stretches the upper back.
Fold a blanket and place it on your mat for shoulder support.
Lie on your back and lift the legs overhead into Halasana (Plow Pose).
Place the hands on the upper back for support and slowly extend the legs upward.
Keep the weight on the shoulders — never on the neck.
Hold for 5–10 breaths, then lower slowly with control.
Anahatasana
Opens the shoulders, chest, and armpits while gently extending the spine.
Start in tabletop position with hips stacked over knees.
Walk the hands forward while keeping the hips high.
Lower the chest and chin (or forehead) toward the mat.
Feel a deep stretch across the shoulders and upper chest.
Hold for 5–8 breaths, breathing into the stretch.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your shoulder pain. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Reduces chronic shoulder stiffness and improves range of motion
Strengthens the rotator cuff muscles to prevent future injuries
Releases tension stored in the trapezius, deltoids, and upper back
Improves posture by counteracting rounded shoulders from desk work
Increases blood flow and nutrient delivery to shoulder joints
Promotes relaxation and reduces stress-related shoulder tightness
Here's what a typical class looks like when you join our live sessions for shoulder pain.
Begin with gentle neck rolls, shoulder shrugs, and arm circles to warm the joints and increase blood flow to the shoulder area.
Move through Eagle Arms, Cow Face Arms, and Thread the Needle. Hold each pose for 5–8 breaths, focusing on releasing tightness gradually.
Practice Dolphin Pose and Supported Shoulder Stand to build strength in the shoulder girdle and improve joint stability.
Finish with Puppy Pose and Savasana, allowing the shoulders to fully relax and integrate the benefits of the practice.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots