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Yoga flows

Yoga for shoulder pain: a 20-minute sequence that builds up weight on the arms

A 20-minute yoga session for a painful shoulder. It starts with easy, pain-free movement, keeps the arms low in standing poses, then builds strength in the rotator cuff and shoulder blades and adds weight on the arms one step at a time: wall, then knees and forearms. It leaves out chaturanga, full planks and downward dog until your shoulder is ready.

20 minBeginner16 movesA bench or box · A wall · A band · An anchor pointShoulders · Calves · Quads · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and move gently

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSitting tall, shoulders softEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Pendulum exercise (Codman's pendulum)About 1 min
    Beginner · Shoulders, Back, Abs · 3D demoLet your body sway the arm in small circles; useful when the shoulder is very sore or stiffHarder: Table slide (seated forward reach)
  3. Table slide (seated forward reach)10 slow reps
    Beginner · Shoulders, Back · 3D demoSlide only as far as is comfortableEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)
  4. Shoulder rolls10 slow circles each way
    Beginner · Shoulders, Back, Neck · 3D demoSmall circles if it's soreHarder: Shoulder CARs (controlled articular rotations)
  5. Thoracic rotation6 each side
    Beginner · 3D demoArms crossed; sit if that's easierEasier: Side-lying open bookHarder: World's greatest stretch

Stand

  1. Mountain pose (Tadasana)5 breaths
    Beginner · Calves, Back, Abs · 3D demoPalms turned forwardHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoArms forward at shoulder height, or hands on your thighsHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoHands on your hips if holding the arms out hurtsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Wall push-up2 sets of 10, small range
    Beginner · Chest, Triceps, Shoulders · 3D demoStep closer to the wall if it hurtsHarder: Push-up

Strengthen

  1. Standing band external rotation2 sets of 10 to 15
    Beginner · Shoulders, Back · 3D demoLight band, elbow at your side. Pain up to 5 out of 10 is OK if it's settled by next timeEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoWeight spread through your hands; fists if your wrists complainHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Bird dog, one limb at a time5 each side
    Beginner · Abs, Back, Glutes · 3D demoReach a leg only, if reaching the arm hurtsEasier: Side-lying tummy draw-inHarder: Bird dog
  4. Knee plank3 holds of 10 to 20 s
    Beginner · Abs, Shoulders, Glutes · 3D demoOn forearms and knees, shoulders over elbowsHarder: Forearm plank
  5. Locust pose (Salabhasana)3 holds of 3 to 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoArms by your sides; arms forward only when that's pain-freeEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Rest

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoArms by your sides, not overheadHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoCushions under your forearms

Tips

  • During strengthening, pain up to about 5 out of 10 is acceptable if it's back to normal by your next session; if not, make it lighter or smaller next time, not nothing.
  • Frozen shoulder is different: in the painful early stage, stay within the comfortable range, and do only the first block and the rest until it's less irritable.
  • Build weight on the arms in steps: wall push-ups, then knees and forearms, then a full plank and downward dog when those are easy.
  • Leave out binds, eagle arms and lying on the sore shoulder while it hurts.
  • After a dislocation, or if your shoulder feels loose, keep the arm in front of you and stop if it feels about to slip.
  • Call 999 for chest pain that spreads to your arm, neck or jaw, and go to A&E if, after a fall, your shoulder looks out of place or you can't move your arm.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for shoulder pain: a 20-minute sequence that builds up weight on the arms take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.